She’s got a figure that most women crave. And if you’re wondering what it is that Beyonce does to maintain her perfect hourglass shape, we’ll let you in on her secret. It’s the hula hoop. And she’s not the only one. The hula hoop is quite a rage even Michelle Obama is a fan of this simple apparatus.

So what is it about the humble hula that makes it such a hit? This simple hoop not only tones your abs and glutes, but it also helps get rid of those problematic love handles.

To keep the hula spinning on your torso, you need to sway the hips quickly, thus effectively trimming the waist, thighs and hips. Hula hooping is also a brilliant cardiovascular workout, all that swaying gets the heart rate up. Experts say that vigorous hula hooping for eight minutes can burn up to a whopping 110 calories.

One more benefit of using a hula hoop regularly is that it helps build and strengthen core abdominal and lower back muscles. This helps improve and strengthen the spine. As a result, it improves one’s balance, posture and agility. The good thing about hula hooping as a form of exercise is that you don’t have to spend much on it. Plastic hula hoops are relatively inexpensive and are the perfect option for first-timers. Also, plastic being a light material will make it easier for you to get the nuances of using it effectively. Once you have mastered the art, you can always go for a special exercise hoop.

When buying, make sure you get one with a large diameter as these rotate slower, making it easier to keep the hoop in motion. Once you’ve got it going, opt for a smaller hoop. You have to move much faster to keep up with a smaller hoop, this will ensure that you get a more effective workout. One thing that you must avoid, as a beginner, is making the mistake of moving with the hoop. This will make it much tougher for you. The ideal motion is side to side with a little forward shift in the hip that is bumping the hoop along. It is difficult to describe, but easy to feel when you start to get it right. Alternate the direction that you spin the hoop from time to time to get a more even workout for both sides of your body. And guess what, if you’re having a tough time to get your kid to play and exercise, this may just be the perfect option. Just gift your kid a hoop.

Getting the motions right and trying to balance the hoop on the waist without it falling down will be a perfect challenge, one that your little one is bound to enjoy. You can compete with your child to see who can swing the hoops for the longest time. It’s also an ideal birthday party game, one that will have kids jumping for their turn to have a go at it.

So go ahead, get yourself a simple yet highly effective plastic hoop and spin away to a fun workout to get that perfectly shaped body you’ve always dreamed off. Happy hula hooping!

To get started…

• Lay the hula hoop on the ground.

• Step inside the hoop circle. Reach down and grip the edges of the hoop.

• Place your hands apart at a distance that is comfortable for you.

• Bring the hula hoop up to your waist level. Grip the hoop firmly with two hands.

• Gently relax it against one side of your torso and get prepared to send it into a spin.

• Start to move your waist in a circular motion. Spin the hoop.

• Keep moving your waist in a circular motion as you let go. Aim to get the hoop to wrap itself around your waist, round and round. The hoop will definitely fall the first few tries. Just pick it up again and keep going. As you get the feeling for the motion, relax and have fun.

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Happy New Year to all the readers of HealthAndLife.in!!

And with the New Year come resolutions, but not all of them guarantee good health for 2010 and the years after. Here are some suggested  health-related resolutions that people should focus on. As we all know, small things add up to big difference-makers over time. Also, this advice will benefit anyone following it from the immune system to emotional well-being.

GET ENOUGH SLEEP

It is one of the most neglected aspects of our health. Few people get the recommended seven to nine hours of sleep, and we know that lack of sleep has been linked to a deficient immune system, increased risk of heart disease, high blood pressure, obesity and even certain types of cancers. We see a higher incidence of cancer in nurses and people who work graveyard shifts, as they do not get the recommended amount of sleep over extended periods.

The best way to keep this resolution is to maintain a sleep schedule. Go to bed and get up at the same time every day. It will keep your body on track and also help you fall asleep more easily at night. You have to be strict and very rigid about it. In my case, it’s at the expense of a social life, but I make sure I get those eight to nine hours a night.

QUIT SMOKING, ONCE AND FOR ALL

This is clearly the most important thing one can follow for good health. If you smoke, stop in 2010. You can take the help of ‘quit smoking’ help forums. The most important thing — make a plan and set the date about two weeks ahead of time. Have things in place so that, when those obstacles come up, you know how to deal with them. Get a support group. You can even ask your doctor to help you. Remember, it is the most important thing you can do for your health.

DON’T SET UNREALISTIC DIET GOALS

Obesity and weight are huge issues. But shedding excess calories is actually quite easy. All you need to do is to maintain a healthy diet. So, don’t drink anything with high calories. The more you cut down calories from your beverages, the better. Studies have shown that a person will be able to reduce 35 pounds in one year just by cutting out coffee.

NOTHING BEATS AN EXERCISE

Along with a healthy diet, exercise is a must. Weight-lifting is awesome. It’s great, especially for women. While that’s great for bones and metabolism, it does nothing for your heart. So, don’t forget the cardiovascular exercises for your heart. Do them at least twice a week. Also, try aerobics.

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“I only need to do strength training since I want to build muscle.”
“To get rid of this belly and get a defined mid-section you need to focus on doing an hour of ab crunches every day.”

The above and many more such declarations are routinely heard in any gym or a fitness studio amongst a group of fitness enthusiasts. However well-intentioned these statements may be, they are based on an individual’s perception of what he or she thinks will work for them. And of course, very often even those needs and goals are based more on preferences than actual needs.

Your fitness needs are not only about your current favorite activities, but also about functional strength and comprehensive exercise programs that can help you deal with lifestyle-related illnesses and many other health concerns.

By mixing it up and introducing variety into your fitness program you not only cross-train your body and keep the mind engaged but also maximize the effort and time you put into your workouts. The idea is to keep your workouts interesting, challenging, comprehensive and result-oriented while you engage in your favorite sport or activity. Follow these tips to assure a complete workout for yourself.

1. Variety is the key

To see results, you need to vary your workouts. Our muscles have a memory and become used to the repetitive activities that we perform on a regular basis. To see changes in your body, try following a plan that includes varied cardio activities, strength training and flexibility exercises. Doing the same exercises or workouts also causes stress on the body that leaves you open to injuries. Something you definitely do not want. So even though you may want to focus only on your running, including a few days of rowing or cycling would actually help in your training.

2. Explore your options

There is no single solution that works for everyone. Just because a friend lost weight on a particular diet or workout regime, or the really muscular guy at the gym does weight training six days a week, does not mean it will work for you. Once you explore your options, you can determine what mix will work best for your body.

3. Go for cardio

You must do cardio, anywhere from 3-5 times a week depending on your goals. For weight loss or reduction in body fat, aim for five days a week of cardio. For strength training, two days a week of cardio is sufficient, along with 10 minutes of cardio warm up on strength training.

4. Check your intensity

It is important to make systematic increases in the weights you are lifting. Can you do more than 10 reps of any exercise without feeling a slight burn? Then the weights are too light. Stretch to improve quality of your workouts. Stretching will make you flexible, so you can move and lift better.

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Body odor is one of the most disgusting problem for you and also for the person standing next to you. As we have seen in several deodorant ads, a stinking person will not have much to do on a crowded area, and most important of all, he will be driving people away from him “literally”.

Body odor is a smell that is unpleasant and specific to the individual, and can even be used to identify people. All active people will face embarrassing situations at least at one point in their lifetime due to their body odor.  And so, it is most important to learn how to prevent body odor, thus remaining fresh all day long. Everyone knows that the obvious solution to this problem is to use a deodorant. But nowadays, studies are proving that even deodorants are harmful to your body and their use must be as minimal as possible.

Keeping this in mind, I have listed a few tips on how to prevent body odor. These are very handy and can be done with the kitchen ingredients, so, you don’t need to bother about side-effects or similar problems…

• The most common remedy is to use an antibacterial, pleasant smelling soap and wear cotton clothes to reduce sweating.

• Apply baking soda to the armpits to absorb sweat and kill bacteria.

• Apple cider vinegar, white vinegar and alcohol can be applied to the underarms to reduce body odor.

• What you eat is directly related to your body odor — so eat healthy and avoid processed foods and too much red meat.

• Frequent consumption of garlic, curry, cumin and masala can be the cause of foul smell.

• Avoid alcohol and tobacco — this worsens your problem.

• Underarms tend to accumulate more sweat, so removing hair by waxing or shaving helps prevent sweat rings.

• Drink lots of water and fresh vegetable juices to reduce sweating and hydrate the body.

• Drink a glass of water in the morning on an empty stomach, along with 500 mg of wheat-grass. The chlorophyll present in the grass will help in reducing body odor.

• A few drops of rose water or tea tree oil added to the bath, will give you long lasting freshness.

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Losing weight and staying fit is top priority for most people and today, there are several workout and diet options available that will help you get to that goal. You can either hit a gym or dance class or even invest in a personal gym at home to burn the calories. At the same time, though, it is important to stick to a personalized diet plan that best suits your requirement.

Before embarking on an exercise or diet routine, it is essential to figure out what you want for your body. Are you looking at losing weight or building muscle mass? Because each of these requires a different strategy.

HOW TO BUILD MUSCLE

If you are already at an ideal weight and want to build muscle, focus on strength training exercise, weights, stretches and some yoga as well at least three to four times in a week.

To build muscle mass quickly, the workout should be supplemented with a good diet. The diet must include at least three meals with a perfectly balanced mix of carbohydrates and proteins. You may consume extra protein in the form of skimmed milk or egg white. Also remember that daal should be an integral part of lunch and dinner.

To ensure that you don’t gain weight and keep the fat per cent in your body at a minimum, you need to do 25-30 minutes of a cardio exercise like walking or jogging every day and some weight training at least three to four times in a week.

HOW TO LOSE FAT (WEIGHT)

If your target is to lose a few kilograms to reach that ideal weight, your focus has to be on cardiovascular exercise like a walk or jog in a park, treadmill (without incline) or on a cross trainer for about 30-45 minutes through the week. You could also do yoga or weight training or stretches to tone your body, but these should not substitute a cardio workout.

Regular workouts alone are not enough to stay fit. You need to have control over your stomach as well. You have to completely avoid all food containing excess oil like deepfried snacks, chaat, buttery popcorn or corn, nuts and oilseeds like almonds, flaxseed, walnuts, butter, ghee, cream, all sweets, desserts, cakes, cookies, chocolates, ice creams, etc.

If you don’t eat three well-balanced meals a day, you will not only lose fat but also muscle tissue, especially if the protein intake is not adequate. This will make you look aged and your skin will begin to sag and wrinkle. Never substitute a meal with just fruits, salads or boiled vegetables.

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Every organization uses computers. Due to long hours on the computer, 50-90 percent of computer users are prone to computer vision syndrome (CVS). It usually develops after more than two hours of work on the computer and disappears on discontinuing work for a few hours.

Symptoms

Eyestrain, headache, blurred distance or near vision, dry or red eyes, neck and backache, double vision, and light sensitivity.

Preventing Computer Vision Syndrome:

1. Have your eye muscles tested once a year.
2. Use indirect lighting and eliminate exterior light and reflections by closing drapes or blinds.
3. Use of TFT monitors reduces eyestrain.
4. Maintain a distance of 20-30 inches between the eyes and the computer.
5. Monitor should be about six to eight inches below eye level.
6. Use a font size of 12-14.
7. Take a break every 20 minutes and look outside your window or at a distant object for 20 seconds.
8. Adjust your workstation and chair to the correct height.Purchase ergonomic furniture to ensure adequate distance from the screen, and good posture.
9. Match the computer screen to the brightness of the environment.
10. Install an anti-glare screen to minimize reflections on the screen. Reduce the internal ambient light if necessary.
11. Use glasses with an anti-reflective coating.
12. Blink at least 15 times per minute while working on the computer.
13. Keep the pixel size as low as possible and flicker rate as high as possible on your computer.
14. Avoid sitting directly under the fan or near the air conditioner to prevent eyes from becoming dry.

Some Simple Eye Exercises:

• Take a sharpened pencil and hold it at an arm’s distance. Focus your eyes at the tip of the pencil and slowly bring it towards your eye. When you start seeing it double, repeat the exercise.

• Take two printouts. Both should have the same number of rows and columns with alphabets. One of them should have a font size of say about 28 points, and the other 12 points. Keep the one with the smaller print in your hand and the other one should be hung on the wall about 15 feet away. Read one row from the smaller print and then a column from the larger print or vice-versa.

Both these eye exercises should be done for 10 minutes everyday. If you are wearing glasses, you should do the exercises without removing your spectacles.

We need to look after our eyes very well. Because we can never get another pair!! Do follow all the tips suggested above as they have been given by specialists in cataract and refractive surgery and protect your eyes. Please post your comments and suggestions below which will prove to be helpful to others.

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Ever heard of Irritable Bowel Syndrome? If cramps in the stomach are commonplace for you, its about time you learnt more about it. That bothersome stomach ache may be more than just your everyday indigestion.

Is that terrible stomach ache taking the wind out of your sails? Making you sleepless, stressed, irritable? Well, its not just your mind that is irritated, but something deep down in your belly-your bowel! Get up and get cracking , because it might be a case of Irritable Bowel Syndrome (IBS). Also known as spastic colon, IBS is a functional bowel disorder characterised by mild to severe abdominal pain, discomfort, bloating in the stomach, constipation or diarrhoea and alteration of bowel habits. However, Irritable Bowel Syndrome does not permanently harm the intestines. And you can control the symptoms by consuming the right diet, managing your stress and following the right medicine regimen. Here’s how…

Signs To Watch Out For

There are no specific causes that lead to Irritable Bowel Syndrome. It is most often a result of a sensitive colon or large intestine. here’s what you must watch out for:

• Irritation in the large intestine
• Loose motions for 10-12 weeks in a year
• Recurring stomach ache
• Bleeding/spotting in the stool
• Getting up in the middle of the night to go to the washroom
• Significant weight loss in a very short span of time
• Recent changes in bowel habits
• Depression, stress, anxiety

Stress And Irritable Bowel Syndrome

It might sound strange but stress can stimulate colon spasms in people suffering  from Irritable Bowel Syndrome. It happens because the colon has several nerves that are connected to the brain. These nerves control the contractions of the colon and cause abdominal discomfort when we are stressed. Now you know where those cramps come from?

Stress management is an important part of treatment for Irritable Bowel Syndrome. Here’s how to manage it:

• Stress reduction training and relaxation therapies such as meditation in conjunction with medical aid.
• Regular exercise, such as walking or yoga.
• Changes to the stressful situations
• Sleeping adequately

Stomach Ache Treatments

Irritable Bowel Syndrome has no specific treatment, but there are certain ways in which you can alleviate the problem. Most important, the patient and the doctor must share a good relationship. The doctor should be able to calm the patient down and tell him/her there is no reason to panic. Patients suffering from Irritable Bowel Syndrome are often called ‘doctor bargainers’ because they tend to change their doctors often, thinking someone would have the remedy! However, what they must understand is that it’s not a disease but a functional disorder. Certain drugs can help ease this stomach trouble, so do consult your doctor. Following the correct guidelines can help you go a long way in treating the problem. Let it go!

Just as physical exercise helps keep the body firm and toned, exercising the face is also important. Sparing 15 to 20 minutes everyday for these facial exercises will protect the facial muscles from slackening. These exercises not only tighten and tone the facial muscles , they also smoothen the lines, reduce puffiness and prevent sagging.
Performing these exercises will also relax and calm you down.

A facial exercise programme is scientifically based on anatomy and physiology. The face has more than 10 bones and 12 prominent
muscles, with numerous branches of nerves, arteries, and veins. Lines, wrinkles, folds and bags are not really wrinkles and lines, they are the supportive facial muscles going soft.

Here are some facial exercises to maintain a youthful look with a non-invasive method. Facial exercises dont take much of your time as these exercises are simple and easy to perform
and it can be done anywhere, even while you are caught up in traffic jams. the best way is to include these facial muscle strengthening exercises at the end of your daily exercise regimen.

Do’s And Don’ts:

Use the pads of your fingers, not the tips to avoid scratching the skin. Take care not to stretch or pull at your skin while exercising as they can lead towrinkling. Avoid face exercises if you have acne, eczema, sunburn or any other inflammation. It is advisable to do these exercises everyday until you get used to them, then you can cut to thrice a week.

To firm up the neck:

• In seated position tilt your head back, press your tongue into the roof of your mouth to tighten up all the muscles at the front of your neck. Count to 10, release tongue and bring your
  chin down toward your neck, you will feel tightness under the chin and in the front of the neck. Repeat 10 times.
• Lift your chin and place both your hands at the top of your throat. Now lift your jaw without flinging your head back. Push your jaw forward to feel the stretch. Swallow in this position to see how tight the neck muscles are. Reapeat 10 times.

Exercises for the forehead:

• Sit in upright position and bring down your eyebrows and wrinkle your nose 10 times. Repeat this 5 more times.
• Lie flat on the bed and stare right up at the ceiling. While staring, lift your eyebrows and repeat this exercise for about 10 times.

Exercise for the cheek:

• Close your lips in a relaxed manner and move them into a pout. Repeat 10 times.
• Smile and when doing so count to about 5 and then relax.

Exercise for spare chin:

• As it is mostly the excess fat stored there, its good to include a 40 minute cardio workout everyday.
• Sitting upright, tilt your head back to stare at the ceiling and bring your lower lip up over your upper-lip as far as possible. count to 5 and let your head come back to its normal position. Repeat 10 times.

Exercise for bags under the eyes:

• Using your fingertips under your eyebrows, gently lift your eyelids and while holding them this way, press your upper lids down and count to 5 and relax.
• Move your fingertips to the outer corner of your eyes. Then move your fingers upwards as you move your eyelids down and count to 5 and relax. Repeat 5 times.

Exercise for lines around the mouth:

• Draw air into your mouth; keep it in there counting to 10, then release suddenly.
• Move your tongue in circles around the inside of your mouth.

These facial exercises strengthen and tone the muscles and the skin is revitalised. The well developed muscle brings increased nutrient-rich oxygenated blood into the skin which covers these muscles and speeds up lymphatic drainage.

I hope these exercises would be of some help to the readers who are facing the above mentioned problems. Please do suggest if you have more or better methods to do the same and I will publish those in this article.
And remember exercise is a cheap anti-ageing solution for your body and your skin, so go for it!

People who exercise regularly are less likely to suffer from fractures or bone injuries and ailments such as osteoporosis and back pain can be reduced or prevented with regular exercise. Osteoporosis is a bone-weakening disease that develops gradually and makes bones fragile and susceptible to fracture. This especially affects women as they begin to lose bone density after the age of 30.

One in three women and one in 12 men over the age of 50 develop fragile bones, which makes them more susceptible to osteoporosis. Weight-bearing exercises can improve calcium deposition in the bones. Regular exercise reduces the occurrence of ailments such as osteoporosis.

How does exercise help build strong bones?

Exercise helps develop and maintain healthy bones. It builds strength and stamina, and increases bone density. The human skeleton comprises 206 bones, which gives our body its frame-work. Bones also need calcium, which is their source of nourishment.  The right kind of exercise can improve calcium absorption in the bones.  This is why regular exercise results in greater bone density.

What kind of exercise strengthens bones?

The two types of exercise that helps strengthen bones are weight-bearing and resistance training exercises. weight-bearing exercises are those in which the bones and muscles work against gravity. Any exercise where the feet and legs bear the body’s weight while exercising is called a weight-bearing exercise. examples are walking, jogging, stair climbing, dancing, tennis, golf and soccer.

Resistance training exercises are those exercises that use resistance to strengthen the bone and muscles. Examples are weight-training exercises using machines, free weights or body weight.

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Do these exercises in two sets of 12 repetitions

Bicep curls (works the biceps)

Sit or stand tall. hold weights in your palms, bend your elbows slowly tensing the bicep muscles as you lift up, and then lower down.

Calf lifts (works the calf)

Stand with your heels off the edge of a step. Now, slowly raise yourself up on your toes and then lower down.

Butt bridge (works the hips and thighs)

Lie on your back with feet on the floor, and your knees bent shoulder-width apart. raise your pelvis and squeeze your hips as you lift up.  Slowly return to starting position.

These were a few exercises that would help build strong bones. Please do leave your suggestions and feedback so that people can have a better view on this.

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