MOTIVATE, MOTIVATE, MOTIVATE!

“Moto” to Live a Healthy Lifestyle

September 12, 2009 by http://www.empoweredhealthfitness.com/

What would motivate you to make changes in your health habits? A monetary reward? The threat of a disease? Someone close to you dying? Motivation is a tricky thing. We start out strong headed toward a goal, but when the choices become difficult or reaching the goal is taking longer than expected, it is easy for us to slip back into old unhealthy habits.

What’s your “Moto”-vation? Many people view it as the excitement or external support and encouragment that helps you reach a goal or win a game. The root word of motivation is motive. Motive is defined as something that “causes a person to act.” Many goals begin with external motivation, but to fully reach the long-term benefit of achieving health goals (weight loss, healthier eating, more activity, lower blood pressure) there must come a point where the motivation becomes the internal drive.

The steps below can help you develop your internal drive and get your “moto” on while making wise healthy changes and choices.

1. Set your goal and own it. Goals give us something to strive for and a direction of movement. When it’s our own goal, we are invested in it and own it.  Set goals that are specific, measurable, attainable, realistic, and tangible. (i.e. S.M.A.R.T.)  Establish a realistic date to reach your own goal. Instead of saying “I want to lose weight” say “I will lose 20 pounds in 20 weeks.”

2. Establish your own plan and write it down. Based on your own goal, break it into smaller steps in weekly and in daily components. Write your plan so you can see the process. Examples of daily steps toward a weight loss goal would be: “I will eat fruit or vegetables at each meal.” Or, “I will walk for 20 continuous minutes today.”

3. Get additional “coaching“ help if necessary to reach your goal. A person with more knowledge about the area you want to improve can be a great guide and motivator.  Allow your coach to assist you and listen to their advice. There is wisdom in many counselors.  Build a support system around you by enlisting as many coaches as you need – nutrition, fitness, massage, writing, praying, strength training, therapists, doctors, drivers, suppliers, cheerleaders, etc.

4. Invite accountability from a friend. Share your goal and your plan with a trusted friend or family member. Ask them to encourage you in your process to reach the goal.  Tell them exactly what you need from them; also what you do NOT need/want from them.  Ask them check to in with you on your progress. This accountability partner is not your judge or an expert. Avoid whining or excuses if you are not on target. Ask your accountability partner to pray for you and help you stay focused. Share the benefits you desire to achieve with your friend and ask them to remind you of these benefits when you are struggling.

5. Be a Good Finder. No matter what your goal, most likely, someone has achieved this same or a similar goal. Read about these people. Look for the good in others and glean helpful information from their success. Everyone approaches a goal from a slightly different point of view. Success stories offer “food or thought” and allow you to see health improvements from another point of view. Success stories also share common struggles and how these struggles are overcome. Success stories remind you that you are not alone in your journey.

6. Follow your plan. Make your plan ~ Keep your plan.  Visually place your goal in front of you to remain focused. If diversions or distractions happen, evaluate if these will help you reach your goal or will set you back from reaching your goal. If they will set you back, decide if you are willing to accept this consequence. Ask yourself questions like, “Will that extra serving of food taste any better than the first one?”  “Does this choice put me one step closer to accomplishing my goal?” Honestly answer these questions and then choose the best option.

7. Reward your progress. There are many victories along the path to your goals. Increased energy, weight loss, compliments from others, reducing medications, better sleep, and a youthful glow. Look for smaller side benefits and accomplishments and celebrate these successes along the way. Consider celebrating with rewards such as a long bubble bath, a phone call to a distant friend, a cup of herbal tea, a single rose, or fresh coat of nail polish. Determine what small reward will help you truly appreciate your accomplishment. It could be as simple as acknowledging the blessing God gave you in reaching this point. A grateful heart produces a positive attitude and a smile. What a great reward!
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Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

FLEX APPEAL

Flex Appeal

August 18, 2009 by http://www.empoweredhealthfitness.com/

Like aerobic endurance and muscle strength, flexibility provides anti-aging benefits.  Everyone can learn to stretch, regardless of age or flexibility. As you age, your muscles tighten and range of motion in a joint can be minimized. This can put a halt to active lifestyles and even hinder day- to- day , normal motions. A regular stretching program can help lengthen your muscles and restore youthful activity.

• To relax your mind and “tune up” your body
• To preserve range of motion
• To maintain flexibility
• To prevent injury during exercise
• To prepare the muscles for more vigorous activity
• To help develop body awareness
• To promote circulation

ANY time is a good time

• In the morning
• After sitting or standing for long periods
• Any time you feel tense or stiff
• At odd times like watching T.V., reading, or sitting and talking

Everyday Stretches

• Use these stretches daily, to fine-tune your muscles. This is a general routine that emphasizes stretching the muscles that are most frequently used in normal day-to-day activities. Stretch slowly and smoothly;
• NEVER BOUNCE!
• Maintain normal breathing during each movement
• Focus attention on muscle being stretched; try to limit movement in other body parts
• Feel the stretch, but don’t strain by stretching too far

The “Spinal Twist” ~ While seated, extend the left leg in front of you. Bend your right leg, placing your right foot on the outside of the left knee. Extend your right arm behind you to support your body. Place the left arm on the outside of the right leg. Slightly twist the torso using your left arm until you feel the stretch in your side. Hold for 10-30 seconds. Stretch the other side.

Hamstring Stretch ~ While seated, extend your left leg in front of you. Bend your right leg, placing the bottom of your foot on the inside of the left knee. Place your right hand on top of your left hand. While keeping the lower back straightened, reach toward your left foot. Hold this for 10-30 seconds. During this stretch, keep the foot of the straight leg upright with the ankle and toes relaxed. Repeat for the right leg.

Calf Stretch ~ While standing, place your left foot near the wall. Bend forearms and rest them against the wall. Keeping the right foot flat on the floor, move right leg back until you feel the stretch in the calf muscle. Hold an easy stretch for 10-30 seconds. Do not bounce. Stretch the other leg.

Chest Stretch ~ Place flat palm of right arm against a wall. Slowly rotate forward until you feel the stretch in your chest. Hold the stretch for 10-30 seconds. Stretch the other side.

Shoulder Stretch ~ Extend your left arm in front of your body. Using the left wrist, place the right wrist underneath and pull inward toward your body, while keeping the left arm extended. Hold for 10-30 seconds. Stretch the other side.

Quadriceps Stretch ~ Supporting your body with your left arm against a solid object, grab your left toes with right arm. Pull your heel up to your buttocks until you feel the stretch in your thigh. Hold for 10-30 seconds. Stretch the other side.

Forearm Stretch ~ Extend your right arm. Using your left hand, pull your finger tips back toward your body until you feel the stretch in your forearm. Hold the stretch for 10-30 seconds. Repeat using the other arm.

Triceps Stretch ~ Bend the right arm while placing your fingers in the middle of the back. Using the left arm, pull your right elbow backward until you feel the stretch in the back of your arm. Hold it for 10-30 seconds. Stretch the other side.

Inner Thigh Stretch ~ While seated, pull both feet inward toward the body. Grab your feet with your hands, while using the elbows to press downward slightly on the knees. You should feel this stretch in your inner thighs. Hold for 10-30 seconds.

“Cat” (Back) Stretch ~ To stretch the upper back, hands and knees should be on the floor. Just as a cat would do, slowly lift your back up toward the ceiling and hold in place for 10-30 seconds.
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Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

HOW TO MAKE YOUR FIRST WORKOUT YOUR LAST

How To Make Your First Workout Your Last

August 18, 2009 by www.empoweredhealthfitness.com

Start by setting your goal to look great without putting in the time and energy necessary to improve your physique.  Take short cuts, and be sure to follow these common mistakes:

Fail to warm up
Many people are so anxious to begin their workout that they either forget or simply neglect warming up their muscles. The result is a cold muscle that can easily tear.  The best way to warm up cold muscles and prepare them for the strains of exercise is to do some form of cardiovascular exercise for 5 – 15 minutes to warm up the body, then stretch the muscles you are going to use in your workout, holding them for 15 – 30 seconds.

Don’t know how to use the equipment
Not knowing how to use the special machines and other exercise equipment at a fitness center or gym can lead to an inefficient and unsafe workout.  It is important to know which specific muscle group a machine is designed to develop and concentrate on isolating that specific muscle group during the workout.  Using additional muscles will ease the strain, but wont give the right muscle adequate exercise and can lead to injury.

Work out different muscles equally
Too many people concentrate on only one muscle group and neglect to work out the other muscles in their body.  It’s important to “keep the balance” between opposing muscle groups.  Also, without exercising all the muscle groups a person can develop “popeye syndrome” and end up with an imbalance in their muscle strength and in their appearance (huge forearms and skinny legs).

Take on too much
Whether you are lifting weights, swimming, running or doing any type of exercise to become physically fit, you should begin with a regimen that’s most comfortable for you.  It’s important that you not try and run the farthest distance or lift the most weight when you are beginning your exercise program, otherwise you will find yourself in over your head and will lose interest before you see positive results.  By starting your program at a low intensity and then gradually increasing the intensity as time goes on, you will avoid overloading your body.

Too impatient
Many people who want to become physically fit lose their interest after the first week.  It’s important to commit yourself to an exercise program and be patient and persistent enough to understand that it usually take 4 – 6 weeks before you see results.  To help ease this commitment, it helps to have an exercise partner or personal trainer who will provide encouragement and assistance as you strive for your goals.

Won’t cool down
Cooling down after a workout can be just as important as warming up before one. Unless your heart is given a chance to slow to a normal rate before you speed back to work or home, major complications can develop.  Stretching is a great way to cool down and should  be done after every workout.  It not only calms the heart, but also keeps your muscles loose and increases their flexibility.

Ignore fitness after the workout is over
After leaving the gym or fitness center, people tend to forget what it takes to stay in shape.  It’s important to realize that, in order to stay in shape, fitness needs to be a 24 hour commitment.  Maintaining a healthy diet and lifestyle and doing brief exercise whenever possible will help ensure your fitness and health. With this type of commitment, you will develop a healthy body that can affect almost every aspect of your life in a positive way.
–  Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

8 WEIGHT LIFTING RULES AND REGS

8 Weight Lifting Rules & Regs

August 18, 2009 by http://www.empoweredhealthfitness.com/

RULE #1 ~ When you are exercising, you do not want to hold your breath. You should exhale as you exert energy, for example, you would exhale as you lift the weight for a biceps curl and you would inhale as you return the weight to the starting position.

RULE #2 ~ It is better to lift less weight properly, than to lift a heavier weight incorrectly.  Not only are not getting the correct muscle, but you are setting yourself up for injury.

RULE #3 ~ Be careful how you lift the weights, you should bend down, pick up the weight, hold it next to your body and stand up using your legs instead of your back.

RULE #4 ~ When using the bench press be sure to use collars to hold the weight on.  In doing so you prevent the weights from falling off and doing serious damage.

RULE #5 ~ It is always best to have a spotter if you are using a piece of equipment you have not used before, or if you are using heavy weights. The spotter can also help you finish a set or help you if you should run into a problem.

RULE #6 ~ When you exercise you will feel your muscles working, or what they call a burn, this is normal.  What is not normal is a pain in the joints or any other pain you might feel.  If you do experience pain, stop immediately.

RULE #7 ~ If you are doing an exercise alone and get into trouble do not drop the weight as this can cause you injury.  Instead, bring the weight close to your body and lower it to the floor, or if someone is close by ask them to take the weight from you.

RULE #8 ~ It is not pleasant seeing a piece of equipment covered with sweat, so please be sure to spray it down and dry it off. After you have finished your workout you should put the weights away where they belong.
–
Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582
 

HOW TO FIRM YOUR FACE & NECK WITH EXERCISE

How To Firm Your Face & Neck With Exercise

August 18, 2009 by http://www.empoweredhealthfitness.com/

FACIAL EXERCISES

SMILE! WHISTLE! MAKE FUNNY FACES! SING! CHEW GUM!
LAUGH! WIGGLE YOUR NOSE! PLAY A WIND INSTRUMENT!

In addition to the fun activities above, you can achieve smooth wrinkle-free skin with facial exercises. Facial exercises will do a great deal to promote a smooth wrinkle-free skin, and a vibrant glowing picture of health.

Tone your facial firmness ~ Those lines, wrinkles, folds and bags are not really wrinkles and lines as such, but are the supportive muscles in your face going soft – losing firmness, and not supporting the skin any more. Facial exercises can help with this – creating that facelift look with a non-surgical procedure.

Facial exercises for all ages ~ Facial exercises are not only for mature people to achieve a youthful, young, ageless and anti-aging face – but also for young people, to maintain their youthful looks.

Facial exercises DO NOT cause wrinkles if done correctly – they actually help to make women and men look younger for longer, without a surgical facelift, by toning facial muscles. Surgical facelifts can be effective, but this type of cosmetic surgery is expensive, and can be traumatic.

Facial exercises DO NOT cause loose and baggy skin – just the opposite. Incorrect exercises may cause problems, in the same way that incorrect exercises can hurt a muscle in your body. Some plastic surgeons promote and encourage the use of facial exercises, but many don’t – why should they promote an exercise that achieves a firm, young, ageless looking face?

Facelifts do work, but why go through a surgical procedure to achieve an ageless face, when you can simply and easily, for free and taking very little time, prevent these aging problems, and also turn back the clock to your young self. Facial exercises not only benefit the supportive muscles, but also improve the skin and skin tone, as the increased blood flow to the skin assists in bringing nutrition to, and removing toxins from the skin.

The elasticity and health of the skin is determined greatly on the underlying tone, strength and vitality of the supporting facial muscles. Facial muscle exercises, just like body muscle exercises, must be done regularly to achieve and maintain results. To get your facial muscles up to speed again, do these facial exercises daily, for at least a month, or until the desired effect is achieved, and then do these exercises at least three times a week to maintain the results.

INSTRUCTIONS
Facial exercises should be done once a day, and this regimen can be continued for your entire life, or you could scale down to three times a week, after completing a month of daily exercises.
The skin is once again stimulated to produce its natural oils and lubricants and these minor spots may appear when starting facial exercises, until the skin is functioning efficiently and correctly again. Skin cells get lazy and stagnate, but with proper exercises these cells are once again activated to work with renewed vigor.

THE FACIAL EXERCISES
NECK AND THROAT FACIAL EXERCISES
1. A great exercise is to sit upright, tilt your head back looking at the ceiling while keeping your lips closed and then start a chewing movement. You will feel the muscles working in your neck and throat area – and will be truly amazed at the results. Repeat 20 times.
2. Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Start puckering your lips together in a kiss and stretch the kiss, as if you were trying to kiss the ceiling. Keep your lips puckered for 10 counts, then relax, bring your head back to its normal position and repeat 5 times.
3. Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Open your lips and stick your tongue out as if you were trying to touch your chin with the tip of your tongue. Keep your tongue out in this position for 10 counts, and then return your tongue and head to its normal position.
4. Sit upright, tilt your head back looking at the ceiling, while keeping your lips closed and relaxed. Next move your lower lip over your top lip as far as possible and keep it there for a count of 5. Relax and repeat 5 times.
5. Lie on your bed, with your head hanging down over the edge. Slowly bring your head up towards your torso and keep it there for 10 counts. Relax and lower your head towards the floor again – repeat 5 times.
6. Sit upright and face forward and while keeping your lips together, separate your teeth by dropping your jaw and then push your jaw forward, keep for a count of 10, bring back to starting position and repeat 5 times.

FACIAL EXERCISES FOR LIPS
1. Sit upright facing forward and purse your lips together. Lift your pursed lips towards your nose and keep there for 5 counts, relax and repeat 5 times.
2. Pucker your lips slightly and when in this puckered position try with your mouth muscles to bring the corners of your mouth together as close as possible. Keep lips in this position for 5 counts, relax and repeat 5 times.
3. Sit upright facing forward and keep your lips closed and teeth together. Smile as broadly as possible, without opening your lips, keep there for 5 counts and when relaxing start puckering your lips in a pointed kiss. Keep there for 5 counts and relax – repeat 10 times.
4. Move your lips into a puckered kiss and while relaxing the kiss keep your lips closed and curl your lips into your mouth across your teeth. Hold this position for a count of 10 and repeat 5 times.
5. Sit relaxed with your lips hardly open and pucker your lips outwards. While your lips are in the outward position, move your puckered top lip towards your nose. Hold in this position for 10 counts and repeat 5 times.

FACIAL EXERCISES FOR CHEEKS
1. Sit upright facing forward with lips closed but relaxed. Pucker and pout your lips using the muscles in your cheeks. (Feel with your fingers that you are using your cheek muscles.) Keep puckered for a count of 10, relax and repeat 10 times.
2. Have a relaxed smile with your lips closed and then suck in your cheeks towards and on to your teeth. Hold this for 10 counts, relax and repeat 10 times.
3. Look in a mirror while doing this exercise. Pout your top lip, turning the corners of your lips upwards and move your cheek muscles towards your eyes. You should at this stage try to get your top lip touching your nose. Keep in this position for 10 counts, relax and repeat 5 times.
4. Look in a mirror while doing this exercise. Smile as widely as possible – while keeping your lips closed and your mouth corners turned up. Try to make your mouth corners touch your ears. Next wrinkle your nose and see your cheek muscles move upwards and feel these muscles work. Keep for 5 counts, relax and repeat 10 times.
5. Keep your teeth and lips closed and blow air under your top lip and keep it there for 10 counts, then move it to your left cheek, hold for 10, to your lower lip, hold for 10 and then to your right cheek while holding it for a count of 10. Repeat 5 times.

EYE EXERCISES
1. Gently tone the muscles of the eyes by pressing two fingers on each side of your head, at the temples, while opening and closing your eyes rapidly. Repeat 5 times.
2. Sit upright with your eyes closed and relaxed. While keeping your eyes closed the whole time, first look down and then look up as far as possible. Repeat the facial exercise 10 times.
3. Sit upright with your eyes closed and relaxed. Keep your eyes closed while lifting your eyebrows and stretching your eyelids down as far as possible. Keep in this position for 5 counts, relax and repeat 5 times.
4. Sit upright with your eyes relaxed and open. Lift your eyebrows while closing your top eyelids until about halfway closed, and then open your eyelids wide until the white of your eye shows over your iris.
5. Sit upright looking straight ahead with your eyes open. Look up then down, while keeping your head still. Repeat 10 times. Then look left and right – repeat 10 times.

FOREHEAD EXERCISES
1. Frown as much as possible and try to bring your eyebrows over your eyes while pulling the eyebrows toward one another. Then lift your eyebrows as far as possible while opening your eyes as far as possible. Repeat 5 times.
2. Lie on your bed facing the ceiling your head hanging over the edge. Lift your eyebrows as high as possible, with your eyes opening very wide. Relax and repeat 10 times.
3. Sit upright facing forward and while bringing your eyebrows down over your eyes, wrinkle your nose as far up as possible while flaring your nostrils. Keep for a count of 10, relax and repeat 5 times.
–
Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

HOW TO EASE LOWER BACK PAIN

How To Ease Lower Back Pain

August 18, 2009 by http://www.empoweredhealthfitness.com/

Are you having lower back pain? Do you feel tight and bound up in your body? Do you have limited range of motion?

STRETCH YOUR HAMSTRINGS FOR A HEALTHIER BACK
It’s true that strengthening your abdominal muscles can help prevent lower back pain. Strengthening your core muscles will help you tremendously.

What’s not as commonly known is the connection between lower back pain and the hamstrings (the muscles in the back of your thighs).  Tight, inflexible hamstrings are often at the root of low back pain. The good news: simply stretching those muscles regularly can go far in keeping them supple – and keeping back pain at bay.

The cardinal rules of stretching apply. Stretch muscles when they are warm, after warm-up activity or a workout. Stretch as far as you comfortably can. Hold each stretch for 20-30 seconds, and repeat 2 or 3 times.
–
Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

TOTAL BODY TRAINING TIP

2 Total Body Training Tips

August 18, 2009 by www.empoweredhealthfitness.com

Here are some simple ways to make your total body training more effective.

Are you working out, but would like more effective results? Adding on more weight isn’t your only option. Here are some little changes that can make a difference:

1. Take shorter rests between sets. Most people take from 60 to 90 seconds between the first and second sets of an exercise. Try keeping your rest period to 30 seconds.

2. Do “super sets” every now and then. Choose two exercises that work different muscle groups in the same area. For example, to give your thighs a workout, you could choose leg extensions for the quadriceps (front of thighs) and leg curls for the hamstrings (back of thighs).

To do the super set, perform one set of the first exercise, then immediately continue with a set of the second exercise – without resting between those two sets. After you complete each super set, rest for 30 to 60 seconds.
–
Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

EXERCISE TO MANAGE ARTHRITIS

Exercise To Manage Arthritis

August 18, 2009 by http://www.empoweredhealthfitness.com/

You may think that exercise and arthritis do not go hand in hand. If so, you would be mistaken. It was thought for many years that if you had arthritis you should not exercise because it would damage your joints. Now, however, research has shown that exercise is an essential tool in managing your arthritis.

Regular, moderate exercise offers a whole host of benefits to people with arthritis. Mainly, exercise reduces joint pain and stiffness, builds strong muscle around the joints, and increases flexibility and endurance. But it also helps promote overall health and fitness by giving you more energy, helping you sleep better, controlling your weight, decreasing depression, and giving you more self-esteem. Furthermore, exercise can help stave off other health problems such as osteoporosis and heart disease.

Starting an exercise program can seem like a daunting proposition. The important thing to remember is to start slow and make it fun. It is always good to start with flexibility exercises, which are basically stretching exercises that will improve your range of motion and help you perform daily activities. Once you feel comfortable you can move on to weight training and endurance exercises such as bicycling. You may be reluctant to exercise because you are in such pain. If this is the case you may want to start with a water exercise program. In the water your body’s buoyancy reduces stress on your hips, knees, and spine.

An exercise program can include anything from walking around the block, taking a yoga class, or playing a round of golf. In this section we’ve attempted to give you all the information you will need on how to start exercising and the proper way to incorporate exercise into the management of your arthritis.

TYPES OF EXERCISES FOR ARTHRITIS
Exercise is an important component in staying healthy when you have arthritis. Moderate physical activity on a regular basis help decrease fatigue, strengthen muscles and bones, increase flexibility and stamina, and improve your general sense of well-being. Joint flexibility is especially important when you have arthritis because stiff joints means inability to do daily tasks, such as buttoning a shirt or starting the car.

You should commit yourself to regular exercise that includes three types of activity: flexibility (stretching, range-of-motion) exercises, strengthening (resistance) exercises, and cardiovascular (aerobic) exercise. That may sound like a lot, but if you incorporate it into your daily routine, you’ll find it gets easier to do without even thinking about it.

FLEXIBILITY (Stretching, Range-of-Motion) Exercises
These gentle stretching exercises should be done every day and are the most important of all your exercises. Flexibility exercises can help you protect your joints by reducing the risk of joint injury, help you warm-up for more strenuous exercise by getting your body moving, and help you relax and release tension from your body. These can be done on land or in water such as a pool, hot tub or warm bath. These exercises can be particularly useful for easing those stiff joints in the morning. Good range-of-motion exercises include tai chi and yoga. Work up to 15 minutes of flexibility exercises a day. Once you can do 15 continuous minutes, you should be able to add strengthening and aerobic exercises to your routine.

STRENGTHENING (Resistance) Exercises. When you have arthritis, you need strong muscles to lessen the stress on your joints. Strengthening exercises can help build your muscles so they can absorb shock and protect your joints from injury, as well as help you get around better. These exercises use weight or resistance to make your muscles work harder thereby helping them get stronger.

There are two types of strengthening exercises: isometric and isotonic. Isometric exercises are good for people with arthritis because they work by tightening the muscles without moving the joint. It is easy to target the muscles around the joints with isometric exercises, and that reduces stress on your joints. Isotonic exercises strengthen the muscles by moving the joint; for example, straightening your knee while sitting in a chair is an isotonic exercise that helps strengthen your thigh muscle. These exercises can also benefit people with arthritis because they can be made easier when you have an inflamed joint or you can make them more difficult when you are feeling better by adding weights or repetitions. Strengthening exercises should be done every other day after warming up with some flexibility exercises.

CARDIOVASCULAR (Aerobic) Exercises Cardiovascular (aerobic or endurance) exercise is any physical activity that uses the large muscles of the body in rhythmic, continuous motions. This includes walking, dancing, swimming and bicycling, among others. The purpose of these exercises is to make your heart, lungs, blood vessels and muscles work more efficiently. They also can result in improved endurance, stronger bones, improved sleep, controlled weight and reduced stress, depression and anxiety. Try to include aerobic activity in your fitness program three to four times each week, with a goal of working in your target heart rate for 30 minutes each session. You can work up to this goal slowly, starting with as little as 5 minutes and increasing as you get stronger and are able.

If you’ve tried exercising before, but were unsuccessful, don’t make a mistake by trying the same way this time. Do something new. Pick activities you can easily work into your day or find a buddy to exercise with. Sometimes this makes the exercise more a natural part of your day or gives you someone to encourage you when you need it. You can also join an exercise group. Check your local Arthritis Foundation office to learn about exercise programs in your area.

HIGHLY RECOMMENDED ~ WATER EXERCISE
Regular exercise helps keep joints moving, restores and preserves flexibility and strength, and protects joints against further damage. It improves your coordination, endurance and your ability to perform daily tasks (such as walking or writing). Exercise also can lead to mood enhancement, an improved sense of self-esteem and a sense of accomplishment.
Why Water Exercise? Water is a safe, ideal environment for relieving arthritis pain and stiffness. That’s why the Arthritis Foundation offers its Aquatic Program, designed to safely keep your joints moving and improve your sense of well-being.

* The soothing warmth and buoyancy of warm water make it a safe, ideal environment for relieving arthritis pain and stiffness.
* Immersing in warm water raises your body temperature, causing your blood vessels to dilate and increasing circulation.
* Water exercise is a gentle way to exercise joints and muscles.
* Water supports joints to encourage free movement, and may also act as resistance to help build muscle strength.
* Using a spa adds a component to the therapy – massage. Jet nozzles release warm water and air, massaging your body and helping you relax tight muscles.

FIND YOUR LOCAL ARTHRITIS FOUNDATION:http://www.arthritis.org/chaptermap.php
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Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582

10 TIPS FOR BEGINNING RUNNERS

10 Tips For Beginning Runners

August 18, 2009 by www.empoweredhealthfitness.com

1. Take stock of your current health and fitness level.If you have been sedentary, have or suspect health problems such as heart disease, diabetes, high blood pressure, high cholesterol, joint problems. If you know you have no major health problems, starting a light to moderate intensity exercise program such as brisk walking usually does not require a physical, but check with your doctor for his or her opinion in your specific case. Remember that the health risks of a sedentary lifestyle are much greater than the risks of exercise.

2. Be safe.Don’t run/walk in “high crime” areas. When running after dark, be sure to wear reflective clothing, carry a small flashlight, and assume drivers don’t see you. Well-lighted neighborhoods are a good choice. Women should run with a partner or a dog if possible, and consider carrying pepper spray. Runners and walkers should never use headphones outdoors, as it makes it impossible to hear traffic or an approaching attacker. Always carry ID.

3. Start slowly and build up gradually.Most people should start with a brisk walking program and progress to a mix of alternating walking and jogging. Eventually you should be able to run the entire distance you desire at a comfortable pace. At that point you can increase weekly mileage about 10% every 3rd week, depending on your goals. For health and fitness there is generally no need to run more than about 15 miles per week, along with some strength and flexibility training. Those wishing to progress to competitive running should seek out experienced runners or coaches for advice.

4. Using the right type of shoes helps prevent injuries.Shin splints and runner’s knee are preventable with proper conditioning AND the right running shoe type. There are 3 basic types for different running mechanics:
1. Motion Control – generally best choice for flat feet and “floppy ankles” (over pronation or rolling too far to the inside after foot touches down). Shoes should be straight lasted and often will have a full board last inside plus a harder rubber or plastic area on the inner (arch support) side of heel to control excess movement.
2. Stability – generally best for normal arches, will have a semi-curved last and a moderate amount of motion control.
3. Cushioned – generally best for high arches and “clunk foot”; these feet are usually very rigid and ‘under pronate,” i.e., feet do not roll to the inside far enough after foot touches down and therefore make poor shock absorbers. Shoes should have a curved or semi-curved last, extra cushioning, a full slip last (no board inside), and be very flexible.

5. Do the “wet test” to see what type of foot you have.Wet feet and step onto some paper on a hard surface. (Even better is to run a short distance barefoot on sand.) A “blob” footprint with little arch indicates flat feet. Two ‘islands’ with a lot of space between the heel and ball indicates high arches. A normal arch will look like the classic cartoon footprint.

6. Make sure the shoe fits!The best shoe for you is one that fits your foot type and running mechanics and also is the right length and width. Try on running shoes with the socks you plan to run in, and toward the end of the day when feet are larger. You should have about one thumb’s width of room between your longest toe and the end of the shoe. Shoes should be wide enough that foot does not feel pinched on the sides, but not a sloppy fit or one that slips at the heel. Jog a bit in the store to see how the shoes feel and fit.

7. Dress for the weather.In cold weather wear several lightweight layers, hat and gloves to trap body heat. You can unzip or remove layers if you get too warm. In hot weather wear as little as the law allows, and don’t forget the sunscreen. Drink plenty of fluids throughout the day to avoid dehydration and plan ahead so you can get fluids during longer runs.

8. Run with good form.Shoulders should be relaxed with elbows bent to about 90 degrees as arms swing smoothly forward and back with no twisting of the torso. Arms should not cross the center of body and hands should pass just above the “hip pocket” on each forward and backward motion. The upper body should be nearly upright, with a very slight forward lean. Don’t run on the toes or hit hard with the heel, but rather land as softly as possible with foot nearly flat. The foot should be flexed upward slightly just before foot lands. Breathe naturally through both the nose and mouth. If you’re gasping for air – slow down!

9. Most running injuries are avoidable!Following the tips on proper footwear, form, and starting slowly will greatly reduce your chances of common beginners’ complaints such as shin splints and knee pain. Basic strength and flexibility exercises can prevent and correct muscle imbalances responsible for most running injuries. If you do have a running injury, find the cause rather than just treating the symptoms.

10. Ignore the myths.The bulk of scientific evidence shows that running, even in ultra-marathon runners, does not cause osteoarthritis in the hips or knees if these joints were healthy to begin with. In fact, weight-bearing exercise such as running probably prevents arthritis, since the incidence in long-time runners is about half that of non-runners, including swimmers.
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Blessed for your highest good!


><>  Sherry Perkins
Personal Fitness Training and Certified Raindrop Therapy Practitioner
Empowered Fitness and Holistic Health
Website: www.EmpoweredHealthFitness.com
Website: www.raindroptherapy.net
PH: 734-646-5582