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5 Effective Ways To Health and Wellness

Jul 3, 2008
How many times have you gone to sleep at night, swearing you'll go to the gym in the morning, and then changing your mind just eight hours later because when you get up, you don't feel like exercising? While this can happen to the best of us, it doesn't mean you should drop the ball altogether when it comes to staying fit.

What people need to realize is that staying active and eating right are critical for long-term health and wellness - and that an ounce of prevention is worth a pound of cure. The more you know about how your body responds to your lifestyle choices, the better you can customize a nutrition and exercise plan that is right for you.Here are some of the ways to your improved health and wellness :

1.Aerobic Exercise
Aerobic exercise is a fabulous workout that not only helps in maintaining your fitness level, but also makes your heart stronger. There are distinct forms of aerobics like cycling, biking, jogging, running, swimming, dancing etc.

There are innumerable health benefits of aerobics like it helps in utilizing oxygen more efficiently, thereby paving way for increased fat burning. The chances of having diabetes and other diseases are largely reduced. If you are keeping unwell, then aerobics exercise can help you a great deal in faster recovery.

Aerobic also acts as a fantastic stress reliving therapy. You can also carry out your aerobic workout on different machines in the gym like treadmill, stationary exercising bike, stair-stepper etc. These days it has actually become a trend of joining aerobic dance classes. The best part about the aerobic dance is that, not only it helps in keeping you in shape, but also it's a fun time activity, for which you don't mind sparing time, because you derive pleasure in doing it.

2.Acupuncture
Acupuncture, seems to reduce high blood pressure by initiating several body functions for the brain to release chemical compounds known as endorphins. Endorphin helps to relax muscles, ease panic, decrease pain, and reduce anxiety. The idea that a needle can relieve pain may be hard to fathom for many especially westerners.But the sterilized and disposable needles used in acupuncture are so thin that most people feel nothing more than a slight tingling sensation. After the needles are inserted, the lights are lowered, and you experience complete healing relaxation.

The number and frequency of treatments for acupuncture varies from patient to patient depending on their health condition. Some symptoms can be relieved after the first treatment, while others may take ten to twenty treatments. In general, disorders such as pain that has been felt for many years, will require two to three treatments a week for the first few week.

3.Deep Breathing
Breathing is one of the easiest methods to relax. Breathing influences alamost all aspects of us, it affects our mind, our moods and our body. Simply focus on your breathing, after some time you can feel its effects right away.There are several breathing techniques that can help you reduce stress.

Deep breathing exercises come to play a major role, to help you forget your tensions and enable you to derive peace of mind. To carry out your breathing exercise for relaxation, just sit comfortably on a chair and close your eyes. Now try to concentrate, so as to stop your mind from wandering around. Sit absolutely straight and stretch your arms, resting them on your knees.Breathe in the fresh air and hold this position for a couple of seconds. Then gently exhale out the air. Repeat the exercise for about 5 to 10 times and you'll be able to feel the difference. So, perform deep breathing exercise and experience a complete relaxation of your mind, body and soul.

4.Exercise
The true purpose of exercise is to send a repetitive message to the body asking for improvement in metabolism, strength, aerobic capacity and overall fitness and health. Each time you exercise, your body responds by upgrading its capabilities to burn fat throughout the day and night, Exercise doesn't have to be intense to work for you, but it does need to be consistent. If you feel irritated a simple half-hour of exercise will often settle things down.Although exercise is a great way to lose weight, it does not show you how to manage stress appropriately.

Engage in regular cardiovascular exercise four times per week for 20 to 30 minutes per session, and resistance training four times per week for 20 to 25 minutes per session. This balanced approach provides a one-two punch, incorporating aerobic exercise to burn fat and deliver more oxygen, and resistance training to increase lean body mass and burn more calories around the block.

Exercising acts as a great stress relieving remedy that helps in rejuvenation. The best time to exercise is in the morning.Exercise should also be used in conjunction with other exercise method. Not only do the exercises help in shaping your body, but also provide you strength and energy to perform your day-to-day activities efficiently. They help to keep you away from the clutches of diseases. Walking is a mild exercise and if you have a companion with you to walk along, then nothing like it. For a more high intensity workout, jogging can serve as the best deal.

5.Proper Diet
Once you make the commitment to exercise several times a week, don't stop there. You should also change your diet and or eating habits. Counting calories or calculating grams and percentages for certain nutrients is impractical. Instead make sure every meal is balanced - incorporate palm-sized proteins like lean meats, fish, egg whites and dairy products, fist-sized portions of complex carbohydrates like whole - wheat bread and pasta, wild rice, multigrain cereal and potatoes, and fist-sized portions of vegetable and fruits.

Limit your fat intake to only what's necessary for adequate flavor. Eat several small meals,optimally four, and a couple of small snacks throughout the day and drink at least eight 8-oz. glasses of water throughout the day. When you eat well, increase your level of physical activity, and exercise at the proper intensity, you are informing your body that you want to burn a substantial amount of fuel. This translates to burning fat more efficiently for energy.In other words, proper eating habits plus exercise equals fast metabolism, which, in turn gives you more energy throughout the day and allows you to do more physical work with less effort.
About the Author
Paul Hata is active in various social and community programs aimed at providing equal access to education,health and jobs to all.Paul has over 10 years experience in managing a multi-million dollar advertising company.Paul can be reached at EarlyPlanet.com
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