Walking is Good Exercise

By Anna Lynn C. Sibal 2006

Walking is a good exercise. Any exercise guru will tell you that walking burns calories, stimulates blood circulation and helps lower cholesterol levels, among other benefits. If it is not possible to do some workout, or get some jogging or running done on a regular basis, walking is the next best thing.

Establishing a walking routine also isn't that difficult. All it involves is a determined effort to choose walking over other options of mobility available. For example, if your office or your apartment is on the, say, third floor, you can use the stairs instead of riding the elevator. Or, if you are going to a place that is only a few blocks away, you can keep your car parked in the garage instead of going for a drive.

But as simple as walking can be, you still should not rush headlong into it either, especially during the summer. Just as if you are about to do something strenuous, you need to prepare your body if you are going to do some walking. In the summer heat, the heat wave can catch you if you are unprepared. The price of being unprepared is dehydration, heatstroke and skin damage. So, how do you get some walking done without getting into any serious harm under the summer sun?

First, do your walking when the sun is not yet high, or is already on the verge of setting. This means doing it early in the morning, or quite late in the afternoon. The rule of thumb here is staying out of the sun from ten in the morning until five in the afternoon. This is the time when the sunlight is strongest and ultraviolet rays can do the most harm. For added protection, map out your route for your walk and choose areas where there is ample shade.

Second, keep yourself hydrated while you walk. Give yourself a big glass of water at least one hour before you start your walk, and then take water breaks every 20 or 30 minutes. Stick to water and avoid soda or sugary drinks because sugary drinks can make you nauseous. If you think you are going to be walking for more than an hour and that you are going to be sweating a lot, substitute water with a sports drink. This will quickly replace your body's electrolytes.

Third, protect your eyes, your head and your skin. Wear a hat or a cap with a visor, as well as sunglasses that filter ultraviolet rays. Coat your skin liberally with sun-blocking lotion so you won't get sunburn. And because dark colors absorb heat while light colors reflect it, wear light-colored clothes.

Lastly, gauge your body as you walk. If you are feeling dizzy, nauseous or having trouble breathing, rest for a while and take a drink. These are signs that your body has had enough heat and exertion for the time being. Watch out for these signs and do not force yourself to continue if you feel that you couldn't take it anymore.

Walking is a very enjoyable activity if you do it right. Not only will you be getting the exercise that your body needs, but who knows what you'd see and meet while walking?
Happy walking!

超级好的减肥塑身操(3)

手臂后侧

动作一：站立或坐姿，右手持哑铃（3~5磅）。右手弯曲在脑后，尽量下垂，然后拉起。重复此动作2组，每组10次。 左右轮换



















动作二：坐在椅子上，双手放在臀侧，然后利用手臂的力量移动臀部向地面，再抬起至椅面。重复动作2组，每组20次
















手臂前侧
动作三：站立、背保持挺直。双手持哑铃，重复抬起放下的动作3组，每组20 次


















动作四：俯卧撑。 这个不用多说了，大家跟着图片示范做就可以了，2~3组10次

超级好的减肥塑身操(2)

背部练习

在做背部练习的时候，请你注意时刻检查姿势，注意背部不要弯曲。


动作一：请你平躺在地板上，腹部紧贴地面。双手交叉置于脑后，轻轻地抬起头部，使胸部离开地面。注意不要用力过猛。然后回落，请你控制好速度。 重复此动作2组15次





动作二：双腿分开站立，膝盖弯曲。胸部向前倾，但是背部始终保持挺直。双手持哑铃，向两边水平提起，感觉到背部肌肉在用力。 重复此动作2组20次














动作三：两腿并拢站立，双手置于脑后交叉，也可以向水平方向打开。胸前倾然后回来，重复此动作3组20次。













动作四：这个动作锻炼你上背部的肌肉。双腿分开等肩宽，膝盖弯曲。胸部前倾，左手按在膝盖上，右手持哑铃向脚尖方向尽量放长，然后用背部的力量回拉至臀侧，注意胳膊不要弯。 请你控制好速度。 这个动作重复2组15次











动作五：平躺在地上，双腿分开，膝盖弯曲。然后用手臂和脚的力量撑起身体，你的背部、臀部和大腿都离开地面成一直线。保持这个姿势，将你的右小腿向上伸直，再回落。 在动作中，请你注意背部肌肉的紧张。 这个动作每侧重复5次

超级好的减肥塑身操 (1)

胸部练习

动作一：这个姿势要求腰背部紧贴台阶凳，以保护下背部。两手各握一哑铃，手掌向前，关节冲上。手握哑铃向胸部两侧伸出，高于身体。注意手腕要直，与手成一直线。肘部要刚好低于台阶凳。垂直向上伸出哑铃，两臂完全伸展，同手腕、两肘与两肩成一直线。数2下，举起哑铃时呼气，举起后数一下，坚持；然后数四下，放下哑铃回原位，吸气。这个动作重复2组10次











动作二：请你平躺在有氧台阶上，使头、背和臀部都在登上。大腿拉向胸部，双脚踝交叉。两手握住一个哑铃向上伸直，然后缓缓向后落下直至脑后，落下时吸气，举起时呼气。请你一定要控制好速度，如果太快就无法锻炼到胸前的肌肉。 重复此动作3组10次












动作三：这个动作既可以锻炼胸部，也可以锻炼你的肩膀和手臂。坐在地上，双腿交叉。双手中间夹一个球（也可以徒手做，即双手紧握），注意使你的小臂与地面平行。双手挤压球，感觉胸部用力，请保持1～2秒，然后松开。 重复此动作2组20次













动作四：俯卧撑。 这个动作很常见，不过我每次做的时候都是双膝着地的。如果你有力量，可以按照图示来进行锻炼。 此动作2组10次

Stretches you can do in your office

Finger stretch

Working hard at your desk? To avoid getting sore and worn out, take a stretch break every 20 to 30 minutes. Relaxed and focused after stretching, you may actually complete your work faster and more accurately.

If you spend lots of time clutching a pen or typing on a keyboard, start with the finger stretch. Separate and straighten your fingers until you feel a stretch, keeping your hand in alignment with your wrist (left). Hold for 10 seconds. Next, bend the end and middle knuckles of your fingers (right), keeping your hand and wrist in the same position. Hold for 10 seconds. Relax and repeat.



Back scratch

It may look like you’re scratching your back, but you’re really stretching the back of your arm. Reach behind your head and place your hand on your upper back, keeping your arm close to your ear. Gently hold your elbow with your opposite hand. Pull your elbow toward the back of your head and reach your hand toward the middle of your back until you feel a gentle stretch. Hold for 10 to 15 seconds. Relax. Repeat on other side.




Arm and shoulder stretch

Press your hands away from your body to stretch your arms and shoulders.

Lace your fingers together and turn your palms facing out. Straighten your arms in front of you. Hold for 10 to 20 seconds. Relax. Repeat two to three times.



Chest stretch

This stretches the muscles of your chest, upper back and the back of your neck.

Lace your fingers together behind your head, bringing your elbows back as far as possible. Squeeze your shoulder blades together until you feel your muscles stretching. Hold for 20 seconds. Relax. Repeat.



Side neck stretch

To stretch the muscles along the side of your neck, face forward and look straight ahead. Tilt your head toward one side, gently pushing your ear toward your shoulder. Hold for 10 to 15 seconds. Lift your head into a normal, upright position. Relax. Repeat three to five times on each side.






Head turn

To stretch the muscles along the side and back of your neck and at the top of your back, start facing forward. Slowly turn your head and look to one side until your chin is parallel with your shoulder. Be sure to keep your shoulders straight ahead. Hold for five to 10 seconds. Return to your starting position and relax. Repeat twice on each side.



Chin tuck

The chin tuck also loosens stiff neck and shoulder muscles. Start facing straight ahead. Keeping your back straight, pull your chin toward your chest until you feel a stretch along the back of your neck. Hold for five to 10 seconds. Relax and return to your starting position. Repeat two to three times





Shoulder shrug

The shoulder shrug targets tight neck, shoulder and upper back muscles. Slowly bring your shoulders up toward your ears. Hold for three to five seconds, then roll your shoulders back and down. Relax. Repeat five to 10 times.








Back stretch

You'll feel this stretch along your mid- and lower back muscles. Sit forward in your chair so that there's a little room between your back and the back of the chair. Face forward and cross your right leg over your left. Put your left hand on your right knee, and gently pull toward your left side while slowly turning your head and shoulders to the right. Keep turning until you see the wall behind your right shoulder. Be careful not to force the turn — go just until you feel a nice stretch in your back. Hold for 10 to 15 seconds. Relax and repeat on the other side.

Always be careful not to overstretch. These gentle moves should feel good — never painful.

Stress Relief

Stress Relief After a Long Day or an Eternal Week
By Cathryn D'Imperio

Constant stress can wreak havoc on our bodies, our minds and our souls. Some medical problems are triggered by continual stress, and emotional trauma, instability and mild forms of depression are also likely to result. By taking a few moments to de-stress when you feel the levels and intensity rising, you can save yourself from undue anxiety and potential health problems. Below are 20 stress relief options to help you eliminate the physical and mental feelings caused by stress.

Take a Hot Bubble Bath - The soothing suds and warm water can wash your cares away while relaxing your tired, aching muscles. If you want to enhance the healing effects, turn on some soft music, dive into a good book, or just daydream the night away.

Pamper yourself with a Pedicure and a Facial - The softness and smoothness returned to your weary feet may be enough to relax you and help you reduce your stress level, but don't stop there! Use a gentle cleanser and apply a mud-mask and sit back for 10-15 minutes while it works its wonders. If you're feeling especially energetic, cut two cucumber slices to place over your eyes. Think happy thoughts and drift away from the things that trouble you.

Throw on your Comfiest Pajamas and Grab a Good Book! - Snuggling up under the covers in your cozy bed with soft, comfortable clothing can be enough to relax you almost immediately. Find your favorite magazine, pull out a book you have been meaning to read or just put on one of those cooling eye-masks to alleviate them from the cares of the day.

Take a 20-minute 'Power-Nap' if you've got more things on your To-Do List - Right when you get home from work, shed your business attire and hop into your bed-set your alarm for 20 minutes if you have other things on the evening's agenda, or allow yourself to awake naturally if you have a free schedule. Your energy should return to you in no time!

Exercise - Go for a jog, do some abdominal workouts, aerobics or lift some weights. Exercising renews the body and gives the mind an easy escape from daily troubles.

Fix yourself a Cocktail! - Don't jump overboard with the bottle, but something as small and innocent as a strawberry daiquiri or a fuzzy navel could turn your mood around in a flash. If you aren't old enough to drink yet, make a milkshake in the blender or find a great fresh fruit smoothie recipe online. Munch on some snacks or enjoy the view from your favorite window. Forget your cares and just revel in the moment while you slowly sip your favorite beverage.

Have some Delectable Desserts in the house and Indulge! - Cakes, cookies, pastries, brownies: they are all comfort foods to me. Treat yourself to something extravagant and delicious.

Light an Aromatherapy Candle and Play some Soft Music - Close your eyes and imagine whatever peaceful moments come to mind. Relax and think about your hopes and dreams for the not-so-distant future. (Be careful not to leave candles burning unattended).

Convince your Sweetheart to give you a Massage! - A simple back massage or foot massage has been known to greatly reduce stress and send the recipient into a super-relaxed state. Just don't forget to return the favor when your sweetie is having a bad day!

Kick Back in Comfortable Clothes and Look through your Photo Albums - Memories of happy times can easily bring a smile to your face and take you back to days when the tides weren't so turbulent. Plan a vacation or a get-together with friends for another photo-taking opportunity to add to your scrapbooks, and the simple act of having something to look forward to should significantly help you cope with your stress.

Start Keeping a Diary or a Journal, just for yourself! - Record your innermost thoughts and feelings, and vent out your angst of the day. It can be very effective to get your troubles off your chest and onto a sheet of paper, where they'll stay for the rest of the night.

Immediate Results for Urgent Needs: Deep Breathing - Take deep breaths when you feel your stress levels begin to escalate. Start by counting to three inhaling and then to three while exhaling. Gradually increase it to five, six or seven as you try to calm yourself from the aggravating element.

Immediate Results for Urgent Needs: Stretching - Especially if you find yourself irritated at work, raise your arms above your head, arch your back and give it a good stretch. Get up from your desk and walk around-five minute breaks are definitely allowed when your sanity is at stake!

Immediate Results for Urgent Needs: Go Somewhere to Be Alone and Have a Good Cry or Confront the Source - I have been on the brink of tears while on the job, and sometimes the best solution to an overly stressful day is to lock yourself in a room (failing that, your car) and let loose. The relief and renewal experienced by letting out a couple of tears rejuvenates the body and the mind. Get mad, get upset, but get over it; cry in privacy or express yourself to the afflicting individual-chances are you will feel much better once you confront the agitating factor.

Do Something for YOU - Play an instrument, knit or crochet, work on a scrapbook or partake in another of your hobbies. Lose yourself in the moment and do not think about your stress until you must. Go to bed early with a light heart and dream of happy and carefree moments ahead.

Enjoy a cup of Herbal Tea and a few Cookies or a Good Book - Soothe yourself with a warm beverage and some sweets or get lost in some good reads. Reading can be a great escape from stress because it requires your mind to focus on something other than your own problems.

Order-Out! Indulge in some Comfort Foods or a cup of Hot Cocoa - Avoid making dinner or dessert for the night and call for a pizza, pick up some Chinese food or find a place that makes great seafood to go. Whatever your palate desires, treat yourself (and your family) to a night of take-out.

Try something like Yoga or Meditation to Relieve the Day�s Stressors - Beneficial results occur by relaxing the body through yoga exercises. Mental, physical and spiritual responses to yoga and meditations can very powerfully reduce stress's effects on your mood and your body in general.

Break out of the Routine! - Do something unusual and avoid the stressors. Your laundry can wait another day or two, run the dishwasher tomorrow and just relax! Get together with a few friends and go on an adventure-leave the town you know and the buildings you inhabit day after day and take a hike, hit up the beach or go sailing on a beautiful body of water.

Spend Time with Loved Ones and Pets! - If they are the ones making you stressed out, you may think about some alone-time, but more times than not, there's nothing quite like that unconditional love freely given by our furry friends who look to us for the same affection.

No matter what stressors affect you from day to day, it is important to try to combat them before they get out of hand. Job related stress could follow you home and may then have an effect not only on you and your body but on your family, too. Do what you can to reduce stress and ask those who are close to you for advice if you can't find a reasonable alternative to the taxing feelings forced upon you by stress.

Remember: worrying does not get you anywhere - all it does is take up time. Get out there and do something about it!

If You Have To Sit All Day, EXERCISE!!

Sit & stretch exercises

Jun 18, 2008
The Straits Times

CHAIR-NECK STRETCH 1

• Hold on to the base of the chair with your left hand to steady left shoulder.
• Bring right ear to shoulder until you feel the tension. Hold until the tension begins to diminish and gradually increase the stretch.
• Hold for 10 seconds.
• Repeat on other side.

CHAIR-NECK STRETCH 2

• Turn your head to the right and look downwards.
• Hold this position for five seconds, increasing the stretch by gently pushing down your head with your hand.
• Hold for five seconds.
• Repeat on other side.
  

SHOULDER STRETCH

• Interlock fingers and turn your palms upwards.
• Straighten your arms and stretch upwards.
• Expand your chest by compressing both shoulder blades together backwards.
• Hold for 10 seconds.
• Repeat as many times as needed.

UPPER-BACK STRETCH

• Interlock fingers of both hands and push your hands forward with palms facing outwards.
• Feel the stretch between your shoulder blades.
• Hold for 10 seconds.
• Repeat as many times as needed.
  

TRUNK ROTATION STRETCH

• Sit upright, keeping your tummy in.
• Rotate your body, bringing your arms across.
• Keep the position for five seconds till you feel a gentle stretch on your spine.
• Repeat on other side.

This story was first published in thesundaytimes on June 15, 2008.

Go figure

Clothes may maketh the man. But it's curves that maketh the women - or so I was told recently when I spoke too much in this column about the benefits of a lean, fit physique.

So, to prove that the twain can meet, I asked bodybuilder and fitness trainer Joan Liew, 32, to show us some exercises that build lean, strong muscles as well as accentuate a woman's curves.

Despite the fact that she works on her lats - gym speak for the upper back - for the V-shape that scores points in bodybuilding contests, she didn't bat an eyelid. She just pointed out that it's a fine line that separates curves and wobbles.

Her point: You can do all the abdominal exercise you want, but if you don't combine it with some cardio (at least 30 minutes three times a week) and a disciplined diet (lay off those banana splits), you will find it almost impossible to have the curves you desire.

Liew, who runs Fitness Factory with fellow bodybuilder and trainer Augustine Lee, also noted that having an athletic frame is an advantage as broader shoulders tend to accentuate a slim waist.

The two have just set up Fitness Factory Boutique Gym, a non-membership outfit in Boat Quay which allows anyone to use the facilities as long as he or she enlists the services of a personal trainer from the gym.

The Gym-In-The-Pocket, a rubber band used in one of the exercises, is available at Fitness Factory (82 Boat Quay, 03-01), Carrefour and NHG Polyclinics. Prices range from $30.90 to $49. Call Fitness Factory on 6535-0851 to contact Joan Liew.


TRUNK TWIST

How to do it: Stand with feet shoulder-width apart and hold one end of the Gym-In-The-Pocket band with both hands at chest level (photo above), making sure the other end is securely attached to a stationary object such as a shut door.

Tighten your abs, exhale and rotate your upper body to the left while keeping an upright posture and avoiding any jerky movements.

Inhale and return to start position.

Perform four sets of 15 repetitions on each side.




CURL SIDE REACH

How to do it: Lie back on a fitball, place your left hand behind your head and extend your right arm to the side.

Tighten your abs and curl up slightly, exhale and try to touch the outside of your right knee with your right hand.

Inhale and return to start position. Perform four sets of 15 repetitions on each side.




LYING TWIST

How to do it: Lie on your back with both arms extended out to the sides. Lift both legs up and, with knees slightly bent, point toes towards the ceiling. Inhale, tighten your abs and slowly lower both legs to the left till they are just above the floor. Exhale and return to start position, moving both legs together, and repeat the movement on the right side. Perform 12 repetitions for each side, alternating between right and left sides.