Exercise — Page 4

Exercise is an important part of any weight loss plan. Doctors are now recognizing that there is a connection between stress and exercise. Exercise can help you get rid of stress in your life. Too much stress can actually make you feel less like exercising. How do you combat the stress in your life? Getting on a regular exercise plan and sticking to it can help you relieve stress and help you lose weight.

There is a very real connection between stress and exercise. Stress causes the body to produce excess hormones and adrenaline. Exercising can actually help to decrease our adrenaline and help us feel more relaxed and in balance.

Stress can be acute but can also accumulate or build up in the body. You may have noticed that sometimes little stresses build up until suddenly just one more small stress puts us over the edge. This buildup of stress is normal but we can help to reduce and eliminate stress by exercising.

Many people find that they like to use exercise as a transition in their lives. When transitioning between home and work or home and school it can be helpful to cushion the transition with some exercise. Even a small amount of exercise, say 15 minutes, can help us effectively cope with stress.

Exercising in the morning can be helpful to assist in gearing up for the day. Getting the oxygen moving better in the body will help us think as we go to wrok or school. Exercise can bring on a euphoric feeling that makes us feel exhilarated. This feeling can last for several hours making the day much more bearable. The best exercises to do in the morning are those that have aerobic qualities. However doing any type of exercise will improve your outlook for the day.

It can be helpful to do some exercises in the evening. Exercising after a long workday can help relieve the stress while at the same time calm and relax the mind. Don’t do strenuous exercises too close to bedtime; however, since they are likely to make you feel more wide awake. Instead try some calming Tibetan Yoga or stretching exercises that will help you relax before bed.

Experiment with exercise routines and times. You’ll soon find the time that works best for you. Once you find a good exercise routine and time try to stick with it. Research shows that you’re much more likely to exercise more and reduce stress when you maintain a regular schedule. Vary your exercise routine based on the type of activity you like to do at a particular time of day. For instance if you enjoy running in the mornings you can substitute other aerobic activities like bicycling to create a more interesting mix.

The main thing to remember is to exercise regularly. 30 minutes of daily exercise will help you best reduce stress and feel better. If you can’t fit that into your schedule try two 15-minute sessions. When daily exercise is not possible try to fit in exercise at least 3 days of the week. You’ll be much happier and will reap the benefits of weight loss as well.

According to past research and studies, nearly 80%
of all Americans will experience some type of back
pain in their lives. The American Academy of
Orthopedic Surgeons believes this as well, as they
say 80% of us out there will encounter some type of
problem with our back before we die.

Traditionally, the treatment for lower back pain is
increasing core strength to increase flexibility on
muscles that are tight, which will provide better
stabilization of the spine and exercises to correct
the imbalances of the muscles. The muscles that
surround the spine will provide stability and support
of the spinal column.

Every muscle between the hips and shoulders are
included as well, as these muscles are referred to
as the core muscles. Back pain can be a result of
muscle imbalances caused by any of these core
muscles. If the back of your thighs are weaker than
the front of your thighs, there will be an uneven
pull on the front of your spinal column.

There are some effective ways that you can integrate
core strength training exercises into all of the
exercises you perform, rather than doing just the
traditional crunches and sit-ups. One such way
is by breathing effectively. Deep breathing will
utilize your diaphragm muscles which will help
support the spinal column and lengthen the spine,
which is great for your lower back and supporting
you when you walk or run.

The tummy tuck and bridge lift can also help you
to reduce back pain and strengthen the core
muscles as well. The tummy tuck exercise is a
simple pelvic tilt that draws the abdominal muscles
away from the floor. Do perform a tummy tuck,
simply lie face down on the floor and squeeze
your glutes to strengthen your spine.

Instead of pressing into your thighs, you should
instead reach your tailbone down towards your
heels. Perform 15 reps of each exercise and
alternate them until you have completed a couple
of sets.

For the bridge, place your feet on a bench or
on the floor and scoop your pelvis upward, as your
rib cage should stay low to reduce any irritation
to your spinal muscles. The bridge will help to
relieve stress on your back and focus the muscle
contractions into the glutes and the hamstrings.

Other exercises for lower back pain are the lumbar
side stretch, hip flexor stretch, and calf
stretches, as all three can help to alleviate
pull on your spinal column.

Hip flexor stretch
When doing a hip flexor stretch, bring one foot
forward in a bent knee, 90 degree angle, while your
other leg is on the floor behind you with your
foot pointed upwards toward the ceiling. The
hip flexor stretch will help to open up the
muscles of your back on the side of the spine near
your hips. You can also squeeze your glutes as
well to deepen the stretch with each breath you
exhale. You should begin to feel a stretch in your
back leg, in the thigh front and the hamstrings
on your front leg.

Lumbar side stretch
This stretch will bring your legs wide with your
knees bent while you sit or stand. Simply bring
one hand down towards your foot on the inside of
the thighs and your other hand behind your head.

The last stretch will open up your Achilles tendon,
which is the most distant pull on the spine. For
this, place an object under your foot and lean the
weight of your body forwards. Maintain a fluid
breath while you hold stretches for 30 seconds or
so. After a while, you should begin to feel a
stretch behind your knee and shin.

Tibetan Yoga – Stress Less – Exercise More Reduce Stress And Feel Better

Exercise Back Pain Away