Category: Fitness

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Fitness

20 Reasons Why Warm Up And Stretching Is As Important

I hit the gym almost every weekday. And every time before I start lifting weights or treading on the treadmill, I’ll give myself about 10 minutes to thoroughly stretch my body, even if I have decided to work on only one particular muscle group. It is pretty important to warm up consistently each time to avoid unnecessary sprain and injuries. The list will explain why it’s beneficial.

A general warm up :

  • raises your body’s core temperature by 1 or 2 degrees Celsius.
  • loosens stiff muscles.
  • warms the muscles.
  • builds muscle elasticity.
  • when done properly, it can actually improve performance.
  • improves coordination between the joints and muscles of the body.
  • circular movements around the joints is a warm up technique that lubricates the entire joint with synovial fluid which allows it to function easier when called upon.
  • of 5 minutes of walking or rope jumping will get blood pumping all over the body.

Stretching is an important part of warm up and it should be performed after a general warm up. Stretching :

  • should always start with static stretches (stretch to the farthest point and hold the stretch) to prevent overstretching.
  • increases your flexibility.
  • enhances the body’s ability to learn and perform skilled movements.
  • improves mental and physical relaxation. Yoga involves a lot of stretching.
  • ‘wakes’ the body up and raises it’s awareness for the next stage.
  • reduces risk of injury to joints, muscles, and tendons.
  • untangles stiff and tense muscles.
  • increases suppleness due to stimulation of the production of chemicals which lubricate connective tissues.
  • reduces severity of painful menstruation (dysmenorrhea) in females.
  • at the end of a workout / exercise session reduces cramping, tightening, and soreness in fatigued muscles and will make you feel better.
  • lightly immediately after maximal exertion is a better way of clearing lactic acid from the blood than complete rest.
  • lightly is also a good way to reduce lingering muscle tightness and soreness even when not performed immediately after a workout.
Categories
Disorders Fitness

7 Constipation Relief Methods

I had constipation problems ever since I was a kid. I remembered going to the hospital often to get a rocket pill pushed up my anus.

I was afraid of constipation. Being a kid, I thought that there will be a day where I will die of constipation poisoning. I imagined poisonous gas traveling in my veins all over my body up to the brain. I didn’t really care about my condition until after university. I found 7 very useful and natural ways to treat constipation forever. I have not used laxatives since 1 year ago. Anyways, here are the 7 constipation relief ways to help improve your health. =)

  1. Water

    2. Drink 4.5L of water everyday. I have a 1.5L tupperware which I refill 3 times throughout the day. That should make sure that I meet the minimum requirements of my body’s daily water intake.

  2. Psyllium husks

    3. Bulk-forming (fiber) laxatives pass through the body undigested. The fibers attract water to the intestine, absorb the water and swell to form a soft, bulky stool. The bulky mass stimulates the intestinal muscles and speeds the stool transit time through the colon. Lots of water is needed for it to work.

  3. Fruits

    4. Common fruits contain lotsa fiber. It doesn’t matter as long as it is moist and delicious to eat. Use these every day for desert or in between meal. Use more than normal to get rid of constipation.

  4. Exercise

    5. Regular exercise helps your digestive system stay active and healthy. The contraction and relaxation of the muscles helps the intestines to more effectively move stools through the digestive tract. You don’t need to become a great athlete. A 20- to 30-minute walk every day may help.

  5. Vegetables

    6. Raw vegetables are the same as fruits. They have lotsa fiber that adds bulk to the intestines and creates well-formed stools that are easier to pass.

  6. Hot Tea / Coffee

    7. A hot cup of coffee in the afternoon works for me. Seriously. Although caffeine tend to dry out the digestive system, it is also a stimulant.

  7. Proper squatting position

    8. Use a platform to sit in the natural toilet bowl position. When the body’s full weight is on the feet and the pelvis is suspended like a cradle, your thighs will compress abdominal cavity to produce a natural laxative effect.

Categories
Ergonomics Fitness Physical Health

32 Full Body Exercises You Can Do At Your Desk

If you’re reading this, you’re probably stuck at a desk job, probably typing away your time in front of the monitor, 9 to 5, five days a week. Sooner or later, the lethargy kicks in. You feel the stiffness of your neck, the dryness of your eyes and the stinging pain of carpal tunnel syndrome. Most of us have to stick it out till the end of the day.

So what do we do?

The answer is simple.

Take mini breaks and perform short 5 minute easy exercises at intervals throughout the day.

Anyway, below is a list of exercises that anyone can perform even if she’s wearing a pair of high heels or mini skirt. Choose 1 exercise for each category and exercise every 45 minutes.

Eyes

  • Close your face with hand. Open your eyes and look into the darkness for 10 seconds. Now close your eyes and lower your hands. Stay at this position for 10 seconds. Repeat it all over twice.

  • Focus on a word from a document for 10 seconds.

    • Then focus at an object into the distance for another 10 seconds. Repeat twice.

  • Move your eye in a clockwise or anti clockwise direction, imagine moving along the edges of a big clock (12 – 1- 2), while keeping your head still all the while. Change directions after 10 rounds.

Neck

  • Tilt your right ear as if to touch your right shoulder. Feel the stretch on the left side of your neck. Change sides after 10 repetitions.

  • Turn your head to look right and keep it there for 10 seconds. Change directions and keep it there for 10 seconds. Repeat twice.

  • Rotate your head in a clockwise position for 10 rounds. Now move it anticlockwise for another 10 rounds. Repeat twice.

Shoulder

  • Move your shoulders up towards your ears and sink your head as far as it may go. Hold for 10 seconds. Repeat twice.

  • Hold a water bottle in your left hand, extending your left arm to the left while keeping the wrist facing up.

    • Push the water bottle up and slowly lower it to the original position. Repeat 10 times. Do the same for the left.

  • Rotate your shoulders clockwise/anticlockwise 10 rounds. Change directions and do 10 more rounds. Repeat twice.

Arm

  • Hold the water bottle in one hand.

    • Curl it for 10 times. Do the same for the other arm. Repeat twice.

  • Hold the water bottle at the back of your head with your left hand.

    • Straighten your arms towards the top slowly. Do this for 10 reps and do the same for your right hand.

  • Move your right forearm clockwise or anticlockwise, as if spinning a wheel, for 10 rounds. Change directions and do 10 more rounds. Do the same for the left forearm.

  • Stand up, make sure there is ample space in around you and swing your arms back and forth for 10 cycles. Rest awhile. Repeat twice.

Wrist

  • Put your hands straight in front of you and pull your fingers back from the top with the other hand. Hold for 10 seconds.

    • Now hold your fingers back from the bottom for another 10 seconds before changing hands.

  • Put your hands straight out in front of you and rotate your wrists one direction for 10 rounds. Reverse your direction for another 10 rounds. Rest awhile. Repeat twice.

Fingers

  • Stretch your fingers as far as they can go. Hold for 10 seconds.

    • Then bend them at the knuckles and hold for 10 seconds. Repeat twice.

  • Push all fingers onto the table as hard as you can for 10 seconds. Rest and repeat again twice.

  • Shake your hands vigorously in front of you, as if to get rid of a spider crawling on your hand, for 10 seconds. Rest awhile. Repeat twice.

  • Put your hands straight out in front of you. Pull each finger back one by one, pausing for 2 seconds at each finger.

Back

  • Interlace your fingers behind your back. Then turn your elbows gently inward, while straightening your arms. Hold this position for 10 seconds. Repeat twice.

  • Space out in front of you. Bend your head down to as far as you can go and try to hug your knees. Feel a mild tension at the back. Hold for 10 seconds. Slowly come back up. Repeat twice.

  • Put your hands behind your lower back and push forward while bending your shoulders back to arch your spine. Hold for 10 seconds. Rest. Repeat twice.

Waist

  • Sit in an upright position. Slowly lower your right hand till it touches the floor. Feel the tension at the waist. Feel it. Hold for 10 seconds. Change sides. Repeat twice.

  • Hold on to the back of your chair with your left hand and turn your waist to as far right as you can go. Pull with your left hand to go further. Hold for 10 seconds and repeat the same for the other side. Do this twice.

Upper Leg

  • Put water bottle in between the knees. Squeeze and hold for 10 seconds. Repeat twice.

  • Lift the left leg off the floor. Hold for 10 seconds. Do the same for the right. Repeat twice.

  • Extend your left leg as straight as you can. Hold for 10 seconds. Do the same for your right. Repeat twice.

  • Stand up.

    • Slowly move your butt down, hovering just above the seat almost touching it, and then stand up again. Repeat 10 times.

  • Walk up 1 floor worth of stairs. If your office is on the 31st floor, stop at the 30th floor in the mornings, after lunch, etc, and walk.

  • Put your right feet on top of your left hip and push down your right knee to as far as you can go. Hold for 10 seconds. Change positions. Repeat twice.

Lower Leg

  • Push up your feet from the tip of your toes and hold for 10 seconds. Rest awhile. Repeat twice.

  • Try to kick your butt from the back with one leg for 10 times. Do the same for the other leg. Repeat twice.

    • Personally, I use an open source free software called Workrave, an excellent program that reminds me to take micro breaks and short breaks at intervals throughout the day. Download Workrave and mix up some of the exercises with the ones listed here.

    Do share your suggestions and ideas in the comments below.