We often seem to experience a lot of tightness in our lower back.
Body talk might indicate fear of sex, especially in women.
In any case, many of us suffer from tautness in that area, which we experience as pain.

The simplest movement to release the tightness is:
·    Standing up, feet shoulder-width apart, with knees bent a little

lower back pain

This gives you the freedom to move your hips forward and back.
So, we do this gently for a while and feel the relief in the lower back.
This is actually a great gentle stretching exercise for lower back pain.

Now, another great and simple exercise can also be done:
·    Sitting down, spine straight, you lower your shoulders (the opposite of holding them up with tension) and ‘throw’ them gently back.

You then straighten the curve of your neck so it’s aligned with your spine by simply gently lowering your chin and pushing it back as if it’s on a horizontal rail.
What you do next is turn the waist (and thus the whole torso) very gently and for this part you put your right hand on the outside of your left knee and help yourself turn the waist to the left by simply pulling on the knee.

You repeat the same movement on the other side, and several times on each side.
Make it a continuous movement!

An important point to remember while you do this exercise is to:
·    hold your stomach in while breathing
·    keep your spine straight

A very nice way to finish is – and definitely the easiest of these 3 methods – either standing or sitting is to rub your lower back up and down the spine with both hands.

Dislodging tightness from the body in this way helps us not only to chase away tension and avoid possible complications, especially as we advance in age, but also to remain easy-going in our body, to enjoy its physical sensations and making our vital energy circulate, flowing and thereby avoiding any blockage that might turn into a more severe physical condition.

lower back pain

We so often see older people hunched over as they move around, it’s a pity they have not learned to look after their body better with simple exercises at an earlier stage in their life.

These exercises are very easy to perform at any age, even for the chair-bound.

To provide easy exercises for any age group and especially for seniors, Francoise Bonhoure, a qualified Seniors Exercise teacher (for Over and Under 50’s!), has created a Best Exercise Program for Baby Boomers.
When you join the membership for our ezine you’ll have access to free exercise videos and audios.

We sometimes join marathons to win or sometimes, is enough to at least reach the finish line. Have you ever wondered on how to really do it? There are certainly a lot of factors that you should consider and preparing a couple days before a race or marathon may not be enough for you to get those awards. Letís try to focus on how to optimize your body for you to reach the finish line and lose weight.

woman training to run marathon for weightcontrol

Everyday training

It may sound boring but what it basically means is that you train and prepare yourself every day. This means regular fitness activities and nothing more. Donít worry this doesnít take more than 20 minutes of your time. Whatever your body size or feeling right now, it can be maintained with regular training. This is a way to maintain or even increase your bodyís momentum. Everyday training is not only based in a single activity but a series of activities that includes the other tips below. To begin with, what you can do is have at least a 20 minute jog or brisk walk daily. It can be after you get out from bed or anytime that you feel comfortable. Remember that it only takes 20 minutes for you to maintain that momentum.

A good diet

If you want to have a good endurance and avoid illness, a healthy diet will be your best solution. You may want to focus on eating your 5 to 6 recommended servings of fresh fruits and vegetables a day. These donít only give you good nutrients but it also help to maintain your weight. You donít want to increase your body size or start storing fat as the marathon is near. Remember that fat will slow you down.

Proper rest

Get proper rest and a good nightís sleep. This is essential in rejuvenating yourself naturally. Your body will need to be fit and ready for a marathon. Constant lack of sleep will get you nowhere.

A healthy mind

Age doesnít matter in running. Anyone can run and enjoy marathons. What you need however is a healthy mind. You should be positive and never be let down by problems whether they are physical or social. Anyway, your daily fitness activities usually fight stress so that could add up to the healthy psyche of yours. Also, you may want to relax once in a while and do some activities that relax the mind like yoga and vacations.

Now you are all set up. Actually you can take up any race or runs even without prior notice. Once you do these tips, youíll know that you are ready and willing to reach the finish line anytime. Good luck!

Guest Post by Alex. If you
want to lose weight then running a marathon you will give a great start.

Do’s

1. Get plenty of stretching and walking breaks – Whether you are on a long flight or in the midst of an extended road trip, it is essential that you get your circulation going by stretching and taking brief walks every hour or so. Here are some tips for various transportation scenarios:

Travelling While Pregnant - Important Do's + Dont's

* Airplane – Talk to the stewardess pre-flight. Get permission to pace the isles once an hour during the entirety of the flight.

* Car – This is the easiest transportation option for pregnant women. Simply plot interesting destinations along your driving route. Pull over and enjoy views or shops while you stretch your legs as needed.

* Bus – Take a stroll at every bathroom and food stop along your route. If breaks are few and far between, ask the driver to be a dear and let a poor pregnant lady strut herself on the side of the road once in a while.

2. Focus on proper nutrition – Pregnant women really are eating for two. Fast food and slushies just aren’t going to cut it when you are nurturing a little one in your womb. Bring healthy snacks such as nuts and fruit on your journey. Drink at least six glasses of water per day; these glasses should be at least eight ounces each. If you have to eat out, choose healthful dishes that include non-fried meats and vegetables.

Don’ts

1. Travel after you are 32 weeks pregnant – If you go into labor there will not be enough time to travel back to your personal physician for the birth. That said, travel after this stage of pregnancy is sometimes unavoidable for various reasons. If this is the case for you, here are a few tips that will make late-term pregnancy travel safer for both mother and child:

* Research hospitals in the region you will be visiting. Find a reputable institution and speak with a obstetrician to make plans, in case your child is ready to come into the world earlier than planned.

* Travel with your midwife. This may seem extreme, but if you bring your birthing professional along, you can safely deliver your baby anywhere in the world.

2. Drink just any water – If you are traveling in developing nations, the water may contain parasites or bacteria that pose extreme dangers to your unborn child. If you have the slightest doubt about the water, don’t drink it. Carry bottled water with you wherever you go, so that you can stay hydrated and critter-free at the same time.

Observing these simple do’s and don’ts while on your pregnant travels will help both you and your unborn child to remain healthy and happy throughout the course of your journey.

Sarah Parker writes for CheapHolidaysAbroad.org where you can search for bargain Fuerteventura holidays and find amazing deals on Lanzarote holidays as well as many other destinations across Europe.

If you can barely see the tips of your toes as you stand, because your midsection is blocking your view, then this could mean three things: One – you’ve been sitting in front of your computer, playing computer games for too long.  Two – you’ve had way too many beers on that last night out with the boys, and three – it’s high time you started drafting a weight loss plan.  You have to get your heart pumping again.  If hitting the gym in tight Lycras and rubbing elbows with other gym rats just isn’t right up your alley, then you can take an alternate route: biking for fitness. 

Cycling to lose weight is indeed effective, because it burns a lot of unwanted calories.  If you bike at a fairly moderate speed (12-14 mph), you will burn approximately 235 calories for every half hour.  Now, that’s really a lot!

Make it a habit to bike for maybe an hour each day.  That doesn’t seem like much, but that should be enough to sweat buckets and keep calories at bay.  On your way to work or school, you could ride your bike instead of taking the bus or subway, for instance.  You stand to lose a lot of pounds, and save on gas money or bus fare, if you do this several times a week.  Consistency is the key here.

If you’re running an errand, or making a quick visit to a friend,

Biking for Losing Weight

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Whenever your schedule allows you to, plan for weekend group rides with friends or family.  Go to a scenic place where you can bike as you breathe in the fresh, invigorating air.  An otherwise boring fitness routine can be a worthwhile bonding activity with people you care about. 

Biking, especially when you have company, is a really fun way to shed off fat.  It almost makes you forget that you’re exercising.  Just be sure to have protective gear on, when riding on your bike.  Keep a water bottle handy when biking, so you won’t end up fainting or dehydrated like a shriveled prune.  Always remember to incorporate a healthy diet into your biking routine, and before you know it, you’ll be zapping calories away.  Then, you’ll be able to see the tips of your toes again.

Jessy Troy is a health and fitness blogger maintaining two new blogs: Celebrity Weight Loss and Smith Machines. Follow Jessy on Twitter as @JessyTroy

cc licensed ( BY ) flickr photo shared by [Adam_Baker]

1. Exercise

Exercise won’t add inches to your breasts, since breasts are largely fatty tissue and you can’t exercise to grow fat. However exercise can make your breasts sit higher and more even on your chest because it builds up the muscles on which your breasts support. This pushes the breasts up making them look a bit larger. If you strengthen your back muscles, you can also improve your posture and make your chest look a hundred times better. Try to do the following exercise everyday to increase your breast size naturally and to firm them up:

a. The Push-ups:
This will help keep your chest muscles firm and toned. To do this, put your hands and knees on the floor with your back flat. Align your hands with your bust. Bend your arms and lower yourself until your chest almost touches the floor. Then push yourself back up to the starting position. Hold this pose for a few seconds and then bend your arms again bringing your torso down a few inches to the floor. Repeat this ten times. On the second week, perform two full sets of ten repetitions. And on the third week thereafter, do three full sets every other day.

Bigger looking breasts

b. Modified Push-ups

This is akin to the push-ups mentioned earlier. The only difference is that instead of the hands and knees on the floor, the lower arms, the elbows and toes are placed against the floor. The torso is raised up but your lower arms and elbows and toes are kept on the floor.

c. The back extension

Back extensions strengthen your upper and lower back muscles, thus improving posture. To do this, after each set of push-ups, lie facedown on the floor, lift one arm and the opposing leg a few inches straight in the air simultaneously, and hold on for a count of ten. Do the move twice on each side.

d. Bench Press:

This is the best exercise for shaping and firming your bust line because aside from shaping and firming the bust line, it also sculpts the shoulders and tightens the triceps. To perform this exercise, lie flat on a bench, with one foot on each side of the bench touching the floor. Firmly press your head, shoulders, back and butt on the bench while sticking up your chest. Keep the dumbbells about 18-20 inches apart and parallel to the floor with your palms facing upwards. Slowly push the dumbbells straight up, away from your chest. Fully extend your arms but don’t lock your elbows when arms are fully extended. The dumbbells should now be approximately a few feet above your chest. Pause slightly at the top of the movement then slowly lower the dumbbells back down to the starting position. Inhale and hold your breath as you lower the dumbbells. When they reach the chest, begin to move the weight upward again. Exhale as you pass the point of greatest resistance. Repeat this 8 to 12 times to complete one set. You can perform about 1 to 3 sets at a session and about 3 sessions per week with a day’s rest between sessions.

e. Breast Press

Using two three-to-five pound dumbbells, sit on the edge of a chair with your back straight, arms at your sides. Lean forward slightly at your hips, and bend your elbows to 90 degrees, keeping the palms down. Raise your arms from the shoulders so your elbows reach shoulder level, your hands in front and to each side. Hold this position for a count of four, and then return to your start position. Repeat this ten times.

f. Arm Swings

While standing erect, swing your right arm clockwise for eight counts while the left arm rests at your side. Then let your right arm rest at your side and swing your left arm clockwise also for eight counts. Repeat this exercise on both arms only this time the movement is counterclockwise.

g. Stand-up Push-ups

Stand facing a wall at arm’s length. Place palms on the wall. Push against the wall as if you were pushing it away, without bending arms at the elbow. Hold for eight counts and relax arms for eight counts. Repeat this eight to twenty times a day.

h. Apply Pressure

Massage the upper and outer area of your bust in circular motions applying gentle pressure. This helps stimulate circulation on the muscles and help tone the fatty tissue of the breasts.

2. The Perfect Boosting Bra

If your boobs appear sacked out on your rib cage or distinctively lopsided, maybe the problem is your bra. You’ll get the sexiest support if you look for the following features:

a. Supportive cups

“If your breasts are saggy, they’ll sit in the bottom of the sheer cup,” says Stacey Ellis, a bra-fit specialist for Nordstrom. Look for a bra with lined cups that are slightly firm to touch.

b. A firm, solid back

Flimsy cotton and lace may not be strong enough to pull your breasts up. A bra with a wide, tightly woven back will help hoist you up in front.

c. Underwire

Underwire bras give a good lift to your busts because they provide good support underneath. Just make sure the wire surrounds the breast tissue and is a perfect fit to your breasts otherwise you’d be uncomfortable to wear them.

d. Padded bra

Padded bras don’t just make your breasts appear bigger but they also provide added protection to your breasts from accidental nudges in public and crowded places.

3. Nutrition

Nutrition is one of the factors that influence the growth of breasts.
How you look reflects the things that you put in your body. If you want your breasts to look good, I recommend you exercise healthy food choices. Include fresh fruits and vegetables in your diet. Women with poor diets tend to have smaller breasts while women who are overweight tend to have larger breasts. Also add Til or sesame seeds in your intake. They are known to be effective in firming the breasts of women because they contain calcium, protein, iron and phosphorous. The oil also can be applied on the breast to make it look less droopy.

Although having well-filled breasts makes a woman feel more confident about herself, the lack of breast tissue does not make her less than a woman. Beauty is not gauged on breast size alone. The truth is, most women look pretty in their own ways. But one of the biggest things that makes a person attractive is a positive attitude towards oneself and other people. People are easily drawn to women who exude such compelling influence, no matter what size of breasts they have. So, if you wanna attract more people, don’t just focus on having bigger breasts and wanting what you don’t have, instead work your way up with your self-esteem. At any rate, you will realize that you will be happier with a bigger self-esteem than a bigger boobs.

7 seconds to a perfect body

Get on the ground on hands and knees with your back straight and stretch one leg completely behind. Even your toes have to point towards the wall,  a little above your own height. Hold this position and count to 3 (initially to 1, then work your way up to 3), and slowly lower your leg to starting position. Repeat this exercise 12 times, and do just the same with your other leg.

Repeat the above exercise but now with your knee bent. Your stretched toes should now point to the ceiling instead of the wall. Bring your knees slightly higher than your behind. Again repeat the exercise 12 times, and do the same with your other leg.

From the same position (on hands and knees) lift your leg again with knee bent, but this time not backwards but sideways (think of a dog and a lamppost). Repeat this exercise 12 times, very slowly and then switch sides again.

Stand against a wall, or anywhere else where you can get support from. Keep one leg straight, and tighten your glutes. Make sure you feel the tension. Then move your stretched leg back slowly, with stretched toes, and without moving your upper body. Again repeat the exercise 12 times, and then change sides.

Sit on the edge of a chair, with your knees together and your feet flat on the ground. Make sure you are sitting straight, slightly bending over backwards. If needed, hold the backrest or the seat of the chair. Now raise your heels a few inches of the floor and open your legs as far apart as possible. Hold this position for a little while (1-3 counts), and then slowly close your legs again. Do this exercise 12 times.

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Besides these exercises, stairclimbing, hiking and walking or jogging are very good to get a nice butt. So do these exercises regularly, and you can walk through this summer without fear for your behind!

7 seconds to a perfect body

^a Some alternative spellings of tai chi are taiji and t’ai chi. The term “tai chi” is believed to be a shortened form of “tai chi chuan” (two other spellings are t’ai chi ch’uan and taijiquan).

Key Points of Tai Chi

• Most people practice tai chi to improve one or more aspects of their health and to stay healthy.
• It is still not totally known what changes exactly occur in the body during tai chi, whether they influence health, and, if so, how. But, there are currently many studies going on to find out more about tai chi’s effects, how it works, and diseases and conditions for which it may be most helpful.
• Tell your docter about any complementary and alternative practices you use. Give him a full picture of what you do to manage your health. This will help him to ensure coordinated and safe care.

A short description of Tai Chi

[ad]Tai chi developed in China in about the 12th century A.D. It started as a martial art, or a practice for fighting or self-defense, usually without weapons. Over time, people began to use tai chi for health purposes as well. Many different styles of tai chi, and variations of each style, developed. The term “tai chi” has been translated in various ways, such as “internal martial art,” “supreme ultimate boxing,” “boundless fist,” and “balance of the opposing forces of nature.” While accounts of tai chi’s history often differ, the most consistently important figure is a Taoist monk (and semilegendary figure) in 12th-century China named Chang San-Feng (or Zan Sanfeng). Chang is said to have observed five animals, the tiger, dragon, leopard, snake, and crane, and to have concluded that the snake and the crane, through their movements, were the ones most able to overcome strong, unyielding opponents. Chang developed an initial set of exercises that imitated the movements of animals. He also brought flexibility and suppleness in place of strength to the martial arts, as well as some key philosophical concepts.

A person practicing tai chi moves her body in a slow, relaxed, and graceful series of movements. One can practice on one’s own or in a group. The movements make up what are called forms (or sets or routines). Some movements are named for animals or birds, such as “White Crane Spreads Its Wings.” The simplest style of tai chi uses 13 movements; more complex styles can have dozens of movements.

In tai chi, each movement flows into the next. The entire body is always in motion, with the movements performed gently and at uniform speed. It is considered important to keep the body upright, especially the upper body. Many tai chi practitioners use the image of a string that goes from the top of the head into the heavens. This to let the body’s weight sink to the soles of the feet.

In addition to movement, two other important elements in tai chi are breathing and meditation.^b In tai chi practice, it is considered important to concentrate; put aside distracting thoughts; and breathe in a deep, relaxed, and focused manner. Practitioners believe that this breathing and meditation have many benefits, such as:

• Massaging the internal organs.
• Aiding the exchange of gases in the lungs.
• Helping the digestive system work better.
• Increasing calmness and awareness.
• Improving balance.

Other Key Beliefs in Tai Chi

Certain concepts from Chinese philosophy were important in tai chi’s development (although not every person who practices tai chi for health purposes, especially in the West, learns or uses them). A few are as follows:

• A vital energy called qi underlies all living things.
• Qi flows in people through specific channels called meridians.
• Qi is important in health and disease.
• Tai chi is a practice that supports, unblocks, and redirects the flow of qi.

Another concept in tai chi is that the forces of yin and yang should be in balance. In Chinese philosophy, yin and yang are two principles or elements that make up the universe and everything in it and that also oppose each other. Yin is believed to have the qualities of water, such as coolness, darkness, stillness, and inward and downward directions, and to be feminine in character. Yang is believed to have the qualities of fire, such as heat, light, action, and upward and outward movement, and to be masculine. In this belief system, people’s yin and yang need to be in balance in order for them to be healthy, and tai chi is a practice that supports this balance.

Specific Health Purposes

People practice tai chi for various health purposes, such as:

• For benefits from exercise:
  • Tai chi is a low-impact form of exercise.
  • It is a weight-bearing exercise that can have certain health benefits, for example, to the bones.
  • It is an aerobic exercise.^c
• To improve physical condition, muscle strength, coordination, and flexibility.
• To have better balance and a lower risk for falls, especially in elderly people.
• To ease pain and stiffness–for example, from arthritis.
• For health benefits that may be experienced from meditation.
• To improve sleep.
• For overall wellness.

Many people practice tai chi for health purposes. In the United States, a 2002 national survey found that 1.3 percent of the 31,000 survey participants had used tai chi for health reasons in the year before the survey. Tai chi is widely practiced in China (including in its hospitals and clinics) and in other countries with a substantial native-Chinese population. In Asia, many people consider tai chi to be the most beneficial exercise for older people, because it is gentle and can be modified easily if a person has health limitations.

^c Aerobic exercise has benefits to the heart and possibly to cholesterol levels. This type of exercise causes the heart to work harder to pump blood more quickly and forcefully. The body adds oxygen to the blood faster, and the person breathes more quickly. Two other examples of aerobic exercise are swimming and brisk walking.

Side Effects and Risks

Tai chi is a relatively safe practice. However, there are some cautions.

• Tell your health care provider if you are considering learning tai chi for health purposes (especially if you have a health condition for which you are being treated, if you have not exercised in a while, or if you are an older person).
• If you do not position your body properly in tai chi or if you overdo practice, you may get sore muscles or sprains.
• Tai chi instructors often recommend that people not practice tai chi right after they eat, or when they are very tired, or when they have an active infection.
• Use caution if you have any of the conditions listed below, as your health care provider should advise you whether to modify or avoid certain postures in tai chi:
  • Pregnancy
  • Hernia
  • Joint problems, back pain, sprains, a fracture, or severe osteoporosis

Licensing, Training, and Credentialing

[ad]In the United States, people do not have to be health professionals or to be licensed to practice or teach tai chi. The practice is not regulated by state or Federal governments. There is no standard training for tai chi teachers.

If you are considering learning tai chi, ask about the teacher’s training and experience. Learning tai chi from a teacher, compared with learning it from videos or books, allows a student to find out whether he is performing the movements correctly and safely.

Some Points of Controversy

There are some aspects of tai chi on which not everyone agrees. For example:

• Since little is known scientifically about tai chi, accepting its teachings is a matter of belief or faith rather than evidence-based science.
• In addition to more traditional styles, some offshoots and blends of tai chi styles have also evolved. There are differences of opinion over which styles represent the “truest” tai chi.