Sports entail physical activities that are usually carried out for some “recreational” functions such as self-satisfaction, entertainment, competition, etc. It uses physical activity that is why most fitness experts regard sports as one way of staying fit and healthy. It can also be considered as one way of physical fitness; the only difference is that sports fitness is more inclined to the development of skill or ability. However, like physical fitness, sports fitness is also capable of toning down the body fats of a person. Because of its rigid and strict health program, a sports enthusiast is able to maintain a well-balanced lifestyle in order to cope up with the strenuous demands of sports.

In sports, people should learn how to value their health. Otherwise, they can never endure the kind of energy that is required when playing sports activities.One way to get healthy and have fun at the same time is to pursue sports fitness. You can get your workout on the basketball court or baseball field. You can enter swimming competitions or run marathons. These exercise routines involve other people, interaction, and FUN!

So, let’s say you’ve decided to get your exercise through sports fitness.Here are some tips for ensuring a fun and healthy fitness program for you:

1. Consume lots of water/ fluids

Water is, indeed, the most important element needed by the body. Excessive perspiration, without any means of replenishing the lost fluids will result to serious health problems, and even death.Therefore, for people who are into strenuous exercises and trainings, it is best to always drink lots of water.

However, for sports enthusiasts, water may not be enough to replace the kind of fluid lost. Hence, it would be better if they would have sports drinks instead. Aside from the fluid, sports drinks have tow additional important ingredients needed by a person who is into sports fitness: carbohydrates and electrolytes.

Electrolytes are usually lost during strenuous physical activity, and this can only be replaced through sports drinks. Carbohydrates, on the other hand, are also needed by the body during rigid workouts to provide more energy so that the body can cope up to the demands of the activity.

2. The good old theory – Eat your Fruits and Vegetables

People who are into sports fitness require more intakes of vegetables and fruits. This is because the body is craving for more vitamins and mineral supplements. It makes the body stronger and healthier enabling it to cope up with demands of the activity.

3. Calcium intake

People who are into sports fitness should have calcium present on their diet. This is to provide stronger bones to the body.Since the body is more exposed to greater physical activities, it is important to have stronger bones in order to avoid fractures or certain bone diseases like “osteoporosis.” Calcium can be found in different vitamin and mineral supplements. They are also abundant in foods like sardines, tofu, dairy products, etc.

4. Warm Up

This kind of activity is needed in order not to strain the body. Hence, before playing the sports that you have always love, it is best to do some warm-up exercises first.

Indeed, engaging into sports activities is one great way of being physically fit. The best thing about it is that in sports, you get to enjoy the best of both worlds!

Bookmark It

Pilates is similar to Yoga in some ways as it brings about a balance between the mind and the body and in doing so is highly effective at reducing and eliminating stress. Pilates emphasizes on physical conditioning and there’s nothing quite like it. Pilates uniqueness lies in the fact that all movements originate from the commonly overlooked “core muscles” that lie deep in the abdomen and surround the spine. Pilates often focuses on isolating these muscles in order to engage them effectively. This improves the blood circulation and thus helps maintain your internal bodily health and improve the tone and texture of your skin. Unlike some forms of resistance training that can add size albeit quite small to muscles, Pilates can help you to become strong while remaining lean, alternatively helping you to become lean if you’re carrying excess weight.

Although both Yoga and Pilates provide many benefits, Yoga’s focus has always been on how to make you feel, with the added benefit of stretching and strengthening muscles.  Pilates’ primary focus is to tone muscles effectively and shaping the way you look and carry yourself. If you are looking for an agile, rejuvenating workout that will provide as much of a lift for your brain as your body, then Yoga is the way to go. If you’re interested in a more dynamic system of muscle conditioning, and want to improve your core strength, Pilates may be the answer.

Pilates is rightly regarded by many people as one of the best forms of overall body fitness and conditioning and this is exactly the reason why so many professional athletes add Pilates training to their regular fitness training. The balance between strength and flexibility creates a healthy, vigorous and symmetrical workout for all muscle groups resulting in a leaner, more balanced, and stronger body.

As we age, one tends to lose is good posture and Pilates can go a long way in addressing that problem. Good posture also helps with the energy flow through the body and it is common for people who start doing Pilates to have a lot more energy.

Bookmark It

Why Yoga? It hikes flexibility and strength, provide help for relieving stress and controlling weight, and lowers risk of heart disease and sleep problems.

Yoga Day USA was created by Yoga Alliance, the international gold standard for professional yoga teachers and schools and the leader in setting standards that protect the health and welfare of society.

For more on Yoga Alliance, go to yogaalliance.org.

Bookmark It

Stretching independently or as a part of a fitness routine has many beneficial effects that can be felt even during exercises themselves. In order to understand the benefits of stretching or flexibility exercises, it is essential to understand how the various body tissues are nourished .

What happens when you stretch?

As in case of muscles which recieve their nutrients directly via the vascular system through rapid exchange rhythm ,there is no such active supply system for cartilage tissues covering the ends of bones in joints .Cartilage instead is fed by the migration of particles from the joint fluid surrounding it ,know as the synovial fluid . To be able to absorb the synovial fluid optimally, the cartilage has recourse to an alteration of pressure and suction forces.

It is precisely this regular rhythmic exchange optimizing the supply to the cartilage that is achieved with the flexibility exercises . Indulging in regular stretching exercises leads to enhanced cartilage nutrition and loosening up of all the connective tissues . While performing stretching exercises both outward and inward concentration is necessary.

Remember these stretching tips when doing the following exercises:

• Always warm up before stretching. Warming up gives your body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, which warms the muscles and lubricates the joints
• Do not bounce or bob when you stretch — not only is this not effective, but you could injure yourself.
• Take each stretch slow to the point where tension can be felt, but not pain.
• Never stretch torn or injured muscles unless you have consulted with your doctor.
• Hold each stretch for 20 to 30 seconds.
• Always complete each stretch for both sides of your body, when applicable.
• Always cool down and relax after a stretching routine. By cooling down, you can help prevent injuries and muscle soreness from your workout.

Bookmark It

Most people tend to hold in patterns of tension emerging from daily stress, lack of exercise, bad posture or other grim habits. These patterns make us stiff thus freezing many of our movements. As everything in a human body is connected, stiffness and restricted movements in turn affects our mental flexibility, interfering with our thoughts and our physical actions.

There is no doubt about the fact that Yoga is one of the best remedy to remain young. Not only will it help to improve your health but it will also help to make you look a lot younger. Yoga exercise routines improve blood circulation and circulation is an important factor in maintaining good skin. By maintaining a better skin condition you will inherently look a lot younger as poor skin condition is one of the sure signs that you are aging. The increased circulation that is brought about from Yoga raises the temperature of the blood and pushes it towards the surface of the skin.

In doing so it carries more oxygen and nutrients to the skin giving you a healthier glowing complexion.

Through regular practice of yoga, especially the inverted postures, the gravitational effect is reversed, resulting in reduction of facial wrinkles, and improving skin tone, giving it a natural glow. The inverted yoga posture is also believed to prevent premature graying of hair, because while adopting such a posture, the blood circulation to the scalp is increased. Also during this posture, the pressure exerted on the blood vessels on the neck is removed, and hence the blood flow to the scalp is doubly increased.

Doing the correct asana will help you to achieve and maintain a better posture. Yoga not only helps with the elasticity of your body through stretching the muscles but it also improves your strength and posture as well as helping you to achieve a better state of mind and relaxation.

The transformation impact of yoga on the nervous system, results in a positive mental and emotional attitude. Regular practitioners of yoga usually feel more enthusiastic, optimistic and creative, and as they get older, they begin to develop an ageless appearance.

Bookmark It

Workouts are best when seen rather than read. Watch these videos on pilates, yoga, running, and more.

1.  Can Ten Minutes Change Your Life?: Dr. Toni Yancey of UCLA’s School of Public Health says that even ten minutes a day can be a trigger for more lasting healthy changes. In this interview for NPR, this new micro exercise movement is discussed, along with its benefits.
2. Jillian Michaels’ Mini Workouts: From internationally renowned trainer Jillian Michaels come this series of short workout videos. Many of these can be performed in a short time, with little or no equipment. Get workouts for your arms, legs, abs, and much more.
3. How to Do Office Yoga: Lena Koontz had been studying and teaching yoga for over ten years. In these free how to videos, you’ll learn tips and techniques for yoga stretching exercises you can do in the office. With 17 in the series, you can find poses for your neck, shoulders, spine, wrist, legs, and more to relieve stress at your desk.
4. Desk Pilates: Complete Workout: Do pilates like a pro without leaving your desk. Instructor Eleanor Gomez demonstrates a simple workout that will help prevent repetitive strain injury, strengthen your spine, and make sitting, working, and playing more comfortable.
5. Resolution Solution: This series of workout videos is ideal for those who want to build rather than maintain an exercise routine. For those who would like a simple workout, start with strength and toning which can be done at the office or home. Those who would like more have the option to build a more complex routine.
6. 15-Minute Desk Workout: Coach Nicole shows you this simple workout without the need for exercise equipment. She shows you exercise techniques using only your weight and a stationary chair. You can also get a print out of this routine to take to work.
7. How to Massage Away a Headache: One of the most common ailments of the workplace is a headache. Learn these simple techniques from a licensed massage therapist to avoid or relieve a headache.
8. 4 Minute Death Squat Workout: For advanced users only, this brief workout will have beginners straining. It is a continual set of power squats for four minutes. Those who can master this workout can expect a leaner, toner lower body.
9. Packed Purses can Cause Neck Pain: Learn how to avoid this common problem for women who carry heavy purses, or men who carry hefty bags. Doctors and experts weigh in on this problem, as well as offer alternatives.
10. Desk Stretch: Trainer Kendell Hogan from ExerciseTV shows you this technique. Whether at work or at home, use these easy and effective exercises to stretch and rejuvenate throughout the day. Perfect when waiting for large downloads or a slow printer.
11. Tricep Dips: Cindy shows you how to do this simple exercise using just a chair. In this short video, you will learn how to tighten and strengthen your upper arms.
12. One Mile Walk: Have a free lunch hour? Then learn how to pack the most into a short walk with boosters. There are also links to videos for more advanced walkers going for two or three miles.
13. The Center Space Ten Minute Lunch Break: This ten minute lesson gives you simple yet effective pilates exercises. Abdominals are focused on, as well as other areas. There is also a link to the second part of this workout.
14. How to do Basic Deskercise: This short video will teach you how to maximize your downtime or lunch hour. It will teach you simple stretching and breathing exercises. It also has tips to relieve the stress of staring at a computer screen.
15. Lose Weight on Your Lunch Break: Megan shows you how to do a fast, effective workout you can do in one hour. In this short video, she shows you how to do various sprints. You can also learn how to do rowing, along with other exercises for those who can sneak to the gym during lunch.

Whether you are just starting a workout routine or developing an existing one, these 50 entries will have you doing everything from exercising to eating better to relieving stress in no time

Bookmark It

Here are some easy everyday things you can do to get healthy and fit while at your workplace:

Stay hydrated: Water helps your body with physical and mental performance, detoxification and digestion. Keep a water bottle at your desk and you’ll find it much easier to drink the recommend eight glasses of water each day. It will ease stress and result in sustained energy throughout the day. You can also supplement it with fresh lemonade and coconut water, etc, to avoid monotony.

Make reasons to walk around: Give yourself several reasons to take a break and move around after every 40 minutes. Simply getting up and moving around for a few moments can keep you focused, less fatigued and feeling better. For example, avoid ordering a cup of coffee/ tea at your desk, go and get it yourself or while speaking with someone on cell phone walk around till you end the call. Get down from your car if driven by a chauffer a few blocks before your office and walk the remaining distance provided you leave home 10 to 15 minutes before your usual time.

Hit the office gym in lunch hours: Try to exercise for 30 minutes during the lunchtime and grab a bite at your desk afterwards. Encourage having an area of a simple gym in your office. It could be jogger or a stationary bicycle or a treadmill. If you have a gym in your office building – sneak out during work day – you can always cover by working at hour extra.

Simple stretching: People often face stress, back and joint pains and weight gain problems at work. To get rid of such health problems, while sitting in your chair, flex your feet and circle your ankles, stretch your legs and arms as frequent as you can.

Take the stairs: Whenever possible, get moving and take the stairs rather than the elevator. Taking stairs will keep you fit and energetic.

Pack healthy snacks: Rather than buying chips, junk food and sodas during office hours, bring some granola, fruit or raw veggies to snack on. This healthy diet will keep your energy levels fit and steady.

Walk n Talk: When it’s practical, schedule walking meetings or brainstorming sessions. Do laps inside your building or take your walking meetings outdoors.

Participate in different office games: Office games such as table tennis, basket ball are an interesting way to keep healthy and fit. These games not only keep your energy levels high but also keep your body in good shape.

Posture: Ergonomics at workplace is very important, it will help you maintain a good posture while at work.

Bookmark It

In yoga studios of suburban Delhi, there’s a new asana for sexuality, which is bringing a revolution in the lives of men and women. Delhi-based yoga expert Mini Shastri advises Surya Namaskar every morning for a scared sexual connection.

” Surya Namaskar is a combination of 12 different poses, back bends, forward bends. While doing the namaskar you contract and expand your nerves to the pelvic girdle, which is your sexual core. This stimulates your sexual hormones and helps you achieve a new sexual equilibrium. While kundalini yoga is also beneficial for a better sex life. For instance, vrkasana or the scorpio pose helps your reproductive organs.”

Awake your sensual being

Ellen Barrett’s book Sexy Yoga, is designed to open up seven chakras (energy centers) that involve sexuality: root, sacral and heart. “Yoga means union or yoke in Sanskrit, and it focuses on bringing the body into harmony with the mind and spirit. The awareness of sexuality through yoga is deeper and more intimate. Yoga is about discovering the joys of elegant sexuality,” says Barrett.

Why are more people rediscovering the yogic position on sexuality? “Yoga helps you in creating a balance. Kundalini yoga helps you create bio-energy, It activates your sex hormones. There’s a spiritual connection between yoga, sex and celibacy on the other. Yoga helps you achieve your needs, you can be celibate or satisfied sexually through yoga, it helps you supress or express sexual desire. Kundalini yoga is a bio-science of sexuality and psychology. It can rejuvenate through breathing exercises, which enhance consciousness, with bio-magnetic awareness, you can use your charms sexually. We have higher forms of prayananam ,” says Kundalini yoga expert, Meena Nanda, who teaches dynamic life management for well-being.

Do we really need Nude Yoga?

Perhaps, some people are taking yoga for sensuality a bit too far. Like New York-based ashtanga yoga teacher Aaron Star is the founder of Hot Nude Yoga, which combines ashtanga and vinyasa yoga session. “The students discover breathing techniques that will help you to relax and bliss out. The practice involves the classic stretching postures and breathing exercises, coordinated with chanting and meditation to stimulate the release of so-called kundalini energy. It uses the energy of sex to raise the kundalini energy to the higher chakras. It is a good idea to be a regular practitioner of ordinary yoga before you embark on yoga for sex,” says Star.

Mudras for Sexual Healing

Sexologist Dr Prakash Kothari believes, yoga is the perfect for emotional, sexual and spiritual well-being. “There are certain asanas that enhance physical intimacy — bhramari prayanam , chanting of Om with eyes and ears closed reduces anxiety, helps in contracting and expanding sexual nerves. While vajrasana helps in erectile dysfunctions, vajroli and ashwini mudra can help pregnant women pursue a healthy sex life after delivery. These mudras help the pelvic muscles. I also advise surya namaskar to those who have endrocrine imbalance. If you follow these excercises, yoga can really improve your sex life.”

Bookmark It

The study showed that flexibility of running as exercise form actually makes running harder to stick to for most women than soccer, which requires a fixed time and place.

“What is really interesting is that the soccer players differed from the runners in their motivation,” said associate Professor Laila Ottesen.

“The runners were motivated by the idea of getting in shape and improving health. But the soccer players focused on the game itself and were motivated by the social interaction and by having fun with others.

“As it turns out, the soccer players got in better shape than the runners, and that combined with the social benefits makes soccer a great alternative to running”, she added.

The study involving 100 untrained adult premenopausal women, showed that women who played soccer have continued their soccer training as a group whereas few of the women in the running group continued running after the study.

“While playing soccer, the women have high heart rates and perform many sprints, turns, kicks and tackles, making soccer an effective integration of both cardio and strength training”, said Krustrup.

“Our study shows that the 16 weeks of recreational women’s soccer causes marked improvement in maximal oxygen uptake, muscle mass and physical performance, including the endurance, intermittent exercise and sprinting ability,” explains the expert.

“This makes soccer a very favourable choice of exercise training for women,” he added.

Bookmark It

Yoga is a science that has been practiced for thousands of years. It is based on ancient theories, observations and principles about the mind and body connection which is now being proven by modern medicine. Substantial research has been conducted to look at the health benefits of Yoga – from the Yoga Postures (Asanas), Yoga Breathing (Pranayama), and Meditation. Regular practice of asanas, pranayama and  meditation can help such diverse ailments such as asthma, arthritis, arteriosclerosis, blood pressure, chronic fatigue, diabetes, digestive disorders, varicose veins and  heart conditions.

It can easily be adapted by any person at any age and in any physical condition. However, some techniques are more suited for specific age groups. For example, some asanas that involve forward and backward bending are good for children aged 5 to 10 years. At about 10 years of age, the asanas that have an upside down position and deep breathing can be started. Relaxation is necessary for all, irrespective of age. People in all age groups can therefore practice mediation regularly. It is desirable that older people avoid asanas that involve excessive stretching.

Yoga has become extremely popular in recent years due to multiple benefits offered if practiced regularly.
One of the great things about yoga is the fact that it is very powerful at relieving stress irrespective of the type of work you do, your role in life or the type of food you eat. Yoga can help everyone play his or her roles more efficiently, more smoothly and more comfortably.

Releasing stress from the body boosts the energy levels and gives a refreshing feel to the mind and body. This in turn improves your mental as well as physical posture thus making you healthier, stronger and effectively younger. The limberness that developes from doing regular yoga exercises work wonders on aches and pains, having constant pain and the energy that it absorbs from your body, is very often mirrored on the face, making you appear tired and older.

Yoga teaches you to focus on living for the moment not in the past or the future. If you can learn to live for the now a lot of your stress will disappear. It is amazing how just a mind set can change your life. Yoga not only works out the tension in your body but prepares your mind to deal with daily stress. Your thinking will become clear and decisions easier to make.

The first time you start your yoga practice you will notice why you can use yoga for relieving stress. The tension in your body will melt away and you will come out of your practice feeling happy and relaxed. People who practice yoga tend to not have any problems sleeping or unwinding at the end of the day.

More and more individuals are now are realizing all the important benefits of Yoga and it is no longer sidelined as an old person’s activity. In fact many professional sports now use Yoga as a critical part of their training routines to reduce injuries, improve strength, temprament, concentration and overall health.

Bookmark It