Exercise – Page 95 – Irene Pastore Fitness.com

Correcting Poor Posture with Pilates

April 28, 2013

This is a photograph of two women in their early twenties. Both have poor posture. If it’s not corrected, it will get worse.

POOR POSTURE AND BODY LANGUAGE

What does their body language say about them? Do they appear confident, heathy, fit, lethargic, dull, or happy? The way you carry your body, tells the world how you feel about yourself.

POSTURAL ASSESSMENT

Both women have an exaggerated curve in their upper back, their shoulders are rounded forward, their chests are caved in, their abdomens protrude, and their heads are forward and upright.

HOW DOES POOR POSTURE HAPPEN?

Postural problems develop from one or more lifestyle habits, such as leaning over a computer terminal, lack of appropriate exercise, habitual slouching when eating, doing homework, or reading.

CORRECTIVE PILATES EXERCISE

Pilates exercise can improve poor posture. Both women should begin their Pilates exercise routine with basic, modified exercises.

Strengthen the upper back: Modified Breast Stroke, Modified Swimming on All Fours, Modified Double Leg Kick.

Strengthen the abdominals: Modified Roll-Up With Pilates Band, Single Leg Stretch and Hundred on the Spine Supporter.

Open the chest and the abdominals: Pilates Chest and Abs Stretch on the Stability Ball.

Pilates Improves Your Posture

April 27, 2013

A Healthy Posture With Normal Spinal Curves

Good posture is necessary for efficient movement. When someone has good posture it means that all muscles are in a balanced state, the spine maintains its normal curves, and the pelvis is in a neutral position. When these requirements are not met, we experience poor posture.

WHAT MIGHT HAPPEN IF YOU HAVE POOR POSTURE?

Backache
Headache
Stress on bones, joints, muscles and ligaments
Muscle injury
Pain
Postural deformity
Bone injury

LIFESTYLE HABITS CAN CAUSE POOR POSTURE

Wearing a heavy purse over your shoulder.
Low self-esteem.
Obesity.
Carrying an overloaded backpack, or briefcase.
Poor Posture With Misaligned Spinal Curves
Slouching over your desk.
Sleeping on your stomach.
Wearing high heel shoes.

HOW PILATES EXERCISE CAN HELP

Poor posture creates muscle imbalance, meaning that some muscles are strong while others are weak.

Pilates exercises strengthen and stretch the muscles that support your spine, and can help you reclaim healthy spinal alignment. The goal of Pilates is to bring the spinal curves into their neutral position.

Quick Tip: Fast Track To Cutting Calories

April 24, 2013

SMALL LIFESTYLE CHANGES ADD UP

Don’t get discouraged when you think of cutting back on your food intake. Quick tips will help you begin reducing calories. Start with one, or more changes. Small changes add up. So get going!

Aim for consuming 100 to 200 fewer calories daily.

10 WAYS TO CUT BACK ON CALORIES

Stop snacking after dinner.
Give up your evening dessert.
Drop the latte.
Eat smaller portions.
Don’t eat when you’re not hungry.
Cut down on cookies, or eliminate them.
Skip the banana. 100 calories.
Say no to a milkshake. Around 320 calories.
Everyday cut out two pieces of bread. That’s about 260 calories.
Replace soda with water, or chilled herbal tea. Regular 12 oz. soda 140 calories, 16 oz. 187.

ADD MORE ACTIVITY TO YOUR ROUTINE

Drive less, walk more. You’ll also save money on gasoline.

Park your car at the end of the parking lot, and take a round-trip brisk walk to the mall.

Walk up stairs instead of using an elevator, or escalator.

Quick Tip: Weight Loss Conversation

April 23, 2013

Personal Reasons For Weight Loss

Literally, or figuratively, look in the mirror. Tell yourself one or more good reasons why you want to lose weight.

Write About It

Take one of those good reasons, and write a few sentences about your feelings. If the writing flows, stay with it, and continue to write. If you enjoy this process, start a Weight Loss Diary.

Start Your Own Weight Loss Coffee Club

Do you know other people like yourself who want to lose weight? Form your own Weight Loss Coffee Club. Have the members of your group do the writing exercises. Share your stories during your Weight Loss Coffee Club meetings.

Invite Guests To Your Club

Do you know friends, family or co-workers who have lost weight? Invite them to your Weight Loss Coffee Club meetings to tell their weight loss stories. Success stories will inspire and motivate everyone in your group.

Make It Fun and Informal

Forming your own informal weight loss group can be fun and educational.
Go food shopping together. Read food labels, compare ingredients.
Make a date to go out to eat. Help one another to make healthy food choices.
Take an exercise class with a buddy from your group.
Everyday go out for a brisk walk with a friend.

Quick Tip: How To Buy A Bicycle

April 22, 2013

Getting on a bicycle is a fun way to get exercise, rather than riding a stationary bike at the gym.

Riding a bike improves heart health, burns calories, and gives your legs a good workout.

A bike will take you to work, help you do errands, bring home groceries, tour new places on your vacation, while improving your health.

Bicycles are designed to be used on different terrain, and for different purposes. Buying a bicycle doesn’t have to be confusing, if you do your research.

BICYCLE TYPES

Road Bike – lightweight, designed for speed.

Touring Bike – good for long distance. Stronger than road bikes. Good for carrying cargo.

Mountain Bike – wide tires. Good for rugged terrain. Comfortable. Not as fast as road bikes.

Cruisers – good for everyday use.

Recumbent: your body is in a comfortable, reclining position so that your weight is distributed on your glutes and back.

Electric Bike: powered by an electric motor, making pedaling easier. Good for commuters.

Folding Bike – bike-lovers can take this model with them on vacation. A good choice if you lack storage space.

Tandem Bike – an extended frame allows two people to ride one bicycle. Good for families who enjoy touring.

Cargo Bicycle – sturdy frames, wide tires, heavy-duty racks for carrying cargo such as groceries, sports equipment, or boxes.

BUYING TIPS

Rent before you buy. Renting a bicycle gives you the opportunity to test drive, prior to making a purchase.
Buy a used bike.
Do online research. Decide on the type of bicycle you need, and then do a google search to learn more. Amazon.com sells all types of bicycles. Check out that site as well. Choosing The Right Bicycle, is a handy article from about.com.

HOW MUCH SHOULD YOU PAY?

Like everything else, you get what you pay for. Your safety is very important when riding, after all you’ll be out in traffic. Buy a bike that won’t fall apart, or let you down.

Quick Tip: How To Stay Active With A Disability

April 21, 2013

Whether you have a mobility, hearing or visually impairment, you need to get regular physical activity.

Leading an active lifestyle strengthens your heart, builds strong muscles and bones, improves coördination, relieves stress, improves your mood, reduces fatigue, and raises your self-esteem.

How To Begin

Aerobic Exercise

Aim for 20-30 minutes daily of moderate aerobic exercise, such as brisk walking, water exercise, dancing, stationary bike, raking leaves, seated rowing machine, or chair aerobics.

Strengthening exercisee

Do strengthening activities 2 days per week, such as lifting and pulling weights, elastic bands, or bodyweight exercises such as push-ups, squats, or wall push-aways.

Do’s and Don’ts

Get guidance from your doctor.

Don’t be in a hurry. Getting stronger and more flexible takes time.

Don’t compare yourself to others. Do exercises according to your ability and what you enjoy.

Join a support organization according to your disability.

Don’t give up.

Exercise Support Organizations For Disabled Persons

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