Increasingly, more and more people are starting to be aware of the importance of physical activity in being healthy. Fitness clubs and gyms are beginning to mushroom everywhere across the globe. But just as the other parts of the body contain muscles, so does your face. Working out your face can do wonders for the blood circulation in this part of your body, making you look more youthful and more radiant. It can also improve the elasticity of your skin.

Basic Facial Exercises

Facial exercises require just a little fraction of your time. 5-10 minutes a day, for about thrice a week. The trick to maximizing the perks is to do it regularly for the rest of your life. Surprised? Well, you should not be. Just as any gym instructor or fitness trainer would certainly tell you, exercising must be a constant lifestyle. It must be a conscious commitment to taking one step forward towards being healthier.

One form of facial exercises is face tapping. This involves tapping certain areas of the face with the middle finger. The purpose of face tapping is to improve blood circulation in the face. The areas that should be tapped, as if you are tapping an iron to check if it is hot enough, are the under eye area, the brow bone, the bridge of the nose and along the laugh lines.

Another form of facial exercise is the ear massage. The ear massage helps make the face glow. It involves massaging the ears using the index finger and the thumb, and then pulling it upwards. Working it down from the tip of the ears, to the ear lobes and then to the rim of the ears.

Applying even pressure to the temples prevents wrinkles, promotes elasticity of the skin and lifts the eye area. This involves using the palm and the finger tips in pushing the temples upwards. Hold a couple of seconds, and then repeat for a few times.

Even the lip area can be exercised. This could be done by opening the mouth as wide as possible. Pull the sides of the mouth upward using the finger tips, holding for a few seconds and then relaxing. Repeating this a few times regularly will prevent lip lines from appearing at all.

The Perks

With the immense popularity of cosmetic surgery and alterations and with more and more people spending huge amounts of hard-earned money for procedures to make them look younger, facial exercises can help provide people with a cheaper alternative. Though the results are not as drastic; starting young and committing just a few minutes daily will certainly help make a face look age-less. Think of it this way, it is just similar to how everyone knows that exercise is still the best way to lose weight and be healthy. Exercising the face is definitely better than cosmetic surgery any day of the week!

So bear in mind that a facial a day keeps the wrinkles away.

Why Exercise?

The following is an annotated list of female celebrities who are among the ranks of beautiful people who tone their bodies with exercising: Demi Moore, Britney Spears, Jennifer Garner, Charlize Theron, and Jessica Simpson. The benefits of exercising now extend far beyond looking and feeling good. And with the kind of busy lifestyle most of us are accustomed to, a regular exercise program is what we need for balance and coordination.

In the early days, regular exercise could only be done in the gyms or health clubs and there were standard ways to do it. But with the birth of alternative sports and exercise instructions such as mountain-hiking, rock-climbing, yoga, dancing, pilates, and belly-dancing, more and more men and women are becoming health-conscious these days.

Dr. Awi Curameng wrote in an edition of Health Today: Exercise increases cardiovascular fitness, or the ability of the heart and blood vessels to pump blood and supply life-giving oxygen to the entire body. It increases muscle size and strength, which in turn increases the body’s ability to burn calories and fat, keeping one trim and healthy.

The benefits of regular exercise on an individuals’ state of fitness and mind are truly overwhelming. Exercising does not only keep one fit, it also treats diseases and improves lifestyle conditions.

Exercise to strengthen your bones
If you want to help protect your bones, then exercise regularly for it can build bone strength and help slow bone loss. Try jogging for 30 minutes everyday and you will notice a change in your physical performance. With regular exercise you can likewise avoid chances of acquiring osteoporosis, a condition of bone characterized by excessive porosity, or bone-tissue reduction.

Say Goodbye to Stress
Camille Bunting, a Texas A&M associate kinesiology professor said this in the March 2002 edition of Allure Magazine: The better your level of physical fitness, the better your body is able to handle stress. This hypothesis came about after researchers at Texas A&M and Duke Universities studied 15 participants in a nine-day Outward Bound wilderness adventure program. Lead researcher Bunting measured the stress hormones of the participants through their urine as the trip began and after the program. The program included backpacking, rock climbing, whitewater canoeing and ropes course. After the program, levels of norepinephrine (associated with physical stress) and epinephrine (associated with mental stress) were measured. And both increased significantly.

Exercise burns off the fat and gets rid of some illnesses
Doing a lot of exercise can help prevent some diseases. Obesity, the excessive accumulation of body fat and one of the most common metabolic problems, is due to lack of physical activity and poor dietary habits. One of most effective treatments of obesity would be to engage in a habit of exercise that will reduce the calorie intake. Even patients with diabetes are treated with a regular fitness program as part of their therapy. No one then can disclaim the fact that exercise is the key to a longer and healthier life.

It definitely takes commitment to look good, be in shape and live healthy. It may be physically draining and may take a while to attune yourself to the requisite effort of staying fit, but if the result is rewarding, the formula is as easy as 1, 2, and 3. While there are many benefits to exercising, before starting any exercise program, always be sure to first consult a doctor.

Finding the Time in even the Busiest Schedules

If you are ready to start an exercise program but concerned that you just don’t have the time, think again. The following ten tips will have you working up a sweat several times each week.

Tip 1 – Be prepared
Pack a gym bag and keep in on hand. If a meeting is cancelled or you have a few extra minutes don your sneakers and hit the nearest trail or sidewalk. This tip works best if you don’t fall into all or nothing thinking. So you can’t do an hour at the gym today? Isn’t a short run better than nothing at all?

Tip 2 – Consider a home exercise program
Get the right equipment. You don’t have to run out and purchase the latest and most expensive exercise gear and/or equipment. You could simply invest in a good pair of running or walking shoes, an exercise ball a treadmill or jump rope. Keep the equipment out where you can see it. Exercising at home gives you a great deal of flexibility as you can do it anytime.

Tip 3 – Divide the time
Break your exercise down into several short periods. Ten minutes here and there can add up and offer the same benefits of a longer workout session.

Tip 4 – Get family and friends involved
Feel guilty about neglecting the people in your life to hit the gym? Why not include them for fitness and fun? Hit the hiking trails on the weekends or pull out the bikes. You might even take a long walk. If you have little ones buy or borrow a jog stroller. Everyone will enjoy the fresh air and the opportunity to spend time together.

Tip 5 – Don’t forget your lunch hour
Take time to sharpen the saw by getting in a workout during your lunch break. Scout the health clubs or parks in the area and plan a daily jog or walk. You might also consider exercising immediately after work before you become involved in other activities. Enlist a friend to help you honor your work out dates.

Tip 6 – Rise a little earlier
Sometimes it just doesn’t seem that there are enough hours in the day. If you can manage it, get up an hour or so earlier to get your exercise in. It may be difficult at first but will get easier with time.

Tip 7 – Review your priorities
Are you spending time on things that are no longer important to you? If so, eliminate outdated obligations and fill the time with your new priorities such as exercise.

Tip 8 – Think of exercise as a social activity
Probably not the usual first date but a mountain hike can be a wonderful way to spend an afternoon, stay in shape, and save a few bucks.

Tip 9 – Foot it
Leave the car at home when you can and let your feet take you where you need to go.

Tip 10 – Count movement
You don’t need to be in sweats to get some exercise in you just have to move. Wear a pedometer and aim for 10,000 steps throughout each day. You can get there easily by taking the stairs, getting up to change the channel, pacing at work while you take calls or taking a short walk around the office every hour or so. You will clear your head and burn a few calories to boot.

Finding time to exercise can be a challenge, but with a little creativity and flexibility you will soon be on your way to a work out plan that works for you.

The sun is beating down, the weather’s perfect; it’s time to get into the water! Every summer, hundreds of thousands of people head out to the beaches, public swimming pools, lakes, streams and rivers. There are endless water activities to participate in; water skiing, jet skiing, boating, sailing, fishing, canoeing, kayaking, tubing, snorkeling, scuba diving, and of course, the oldest one of the them all, swimming.

Swimming has been around since the beginning of time. It was something our ancestors did for necessity, not pleasure or exercise. They may have had a need to learn the act of swimming to escape from predators and conquerors, to hunt down food, or to move belongings and their selves from one site to another. In fact, history has it that Plato once stated, that anyone who could not swim lacked a proper education. Times have changed. Today we swim, almost exclusively, for pleasure, competition or exercise.

The first mention of swimming in competition dates back over 2000 years ago to the Japanese culture. In the Western world, the first swim races were held in the sports clubs of England in the 1830’s. In 1875, Captain Matthew Webb became the first person to ever swim across the English Channel.

The year was 1896 that swimming finally became an Olympic sport for men. There were two competitions, the 100 meter and the 1500 meter free style swim in open water. Since then, the backstroke, breast stroke, butterfly and individual medley have also become part of the Olympic swimming events.

Women were excluded in the swimming events for sixteen years due to their perceived frailness. However, they burst onto the scene at the 1912 Olympics and have never looked back.

Swimming, as exercise, is a fantastic way to lose weight, get in shape and stay fit. It has the benefits of working out the cardiovascular system without the forceful impact that say, running, would have on the body’s joints. It is a great strength building activity for both upper and lower body; if you have ever seen a professional swimmer you will note the strong and broad physique of the upper body.

Each different swimming stroke works separate muscle groups. The most commonly worked out muscles, with any of the various strokes, though, are the abdominals, biceps, triceps, gluteals, hamstrings and quadriceps, basically, all the major muscle groups of the body!

For the elderly population, pregnant mothers, and individuals with injuries, swimming may be one of the only forms of exercise the doctor will prescribe. It lessens the likelihood of bone, joint and muscle injury, it increases cardiovascular fitness and wouldn’t you know it – it’s fun! Many fitness centers offer senior group swim classes; others have classes specifically for expectant mothers. Physical therapists sometimes have a heated therapeutic pool on site for rehabilitation purposes. There are also teams for water polo, synchronized swimming and swim competitions on local, regional, national and international levels.

Although every individual has a sport they favor, swimming is a fun and easy way to get in shape and stay fit. There is hardly any equipment needed, just a suit and some water! So, pack your things, head out to the pool or beach and give your swimming muscles a workout!

In a prior year, U.S. Surgeon General Richard Carmona, proclaimed it “The Year of the Healthy Child”. Of course, there are numerous reasons that the U.S. is so focused on the health of the younger population; birth defects, drowning accidents, broken bones are among a few, but none is growing as fast as the alarmingly increasing number of obese children.

Childhood obesity is a major concern in our nation these days. The news highlights stories of obese four year olds, unable to play with other children their age without stopping from shear overexertion. The newspapers produce story after story of the decreased physical activity level of the nation’s children, of our youngster’s eating habits and of the dangerous health problems surfacing in young children, normally only seen in adults.

Obesity and Children

The crisis is getting a lot of attention; however, there is a still mountain of education that needs to be disseminated and solutions that need to be implemented before the epidemic will begin to abate. The first thing that must be defined in this situation is, “when is a child obese and when is he or she merely overweight?”

A national survey conducted in 1999, called the Youth Risk Behavioral Surveillance Study (YRBSS) sponsored by the Centers for Disease Control and Prevention, showed that 16 percent of high school students were considered to be overweight while 10 percent fell into the obese category. In the study, overweight was defined as having a body mass index (BMI) greater than the 85th percentile but less than the 95th percentile, while an obese student was one with a BMI more than or equal to the 95th percentile.

Obesity is not an equal opportunity disease. In fact, the statistics found during the study were very unbalanced. More male students than female were found to be obese, more black than white students, and more black and Hispanic female students than white female students.

In a culture that reveres thinness and fitness; obese children live in a very alienated world. Almost 50% of teens polled were found to have tried at least one type of diet to lose the excess weight. The problem here is that most diets used were based more on starvation techniques than healthy, nutritional food choices and increased activity levels.

Solutions are hard to come by, as the reasons for being overweight and obese are complex. Obesity in our young children stems from unhealthy food choices, lack of physical exercise and increased sedentary activities. Many of these begin with a lack of education in nutrition and health both from the school system and from the parents, who in many cases are uneducated in nutrition and physical fitness as well. In fact, many schools, in looking for ways to make cost cuts in their budgets, have ceased physical education (PE) classes, while others, in an attempt to boost time in the classrooms and thus, hopefully, standardized test scores, have cut back on recess breaks for children.

In addition to the changes that the school system has made, our society seems to be more dangerous for children these days. Abductions, shootings, and rapes abound according to the media. Many parents, especially if they are living in a neighborhood with inflated crime rates, or who are at work when their children arrive home from school, understandably, don’t allow their young ones to leave the house unaccompanied by an adult. In many cases for these children, their activities are confined to the in-doors and usually include sedentary entertainment – TV, computer, video games, and of course, the favorite American past-time, snacking.

As the Surgeon General has noted, there must be change, and it must start now in order for the nation’s youth to develop into healthy, prospering adults. There are no clear cut answers, but getting involved in your community, volunteering to help out at school, and at after school programs, designing outdoor activities chaperoned by caring and mature adults, mentoring children with weight issues, these are all ways that each concerned citizen can help take a step in the right direction.

We all know beyond a shadow of a doubt that we should be exercising on a regular basis. Some people choose to take up biking while others go for mountain climbing. But a vast majority of us lean toward joining a gym or fitness facility to take care of our exercising requirement.

The common reason behind such a decision, although it may be unconscious, is that “if I join a gym, I’ll have to pay a monthly fee. This will MAKE me go – I know it will, and soon I’ll be fit as a fiddle!” If this is your story – don’t worry. Here, we will guide you through the steps of finding and picking the right gym and workout center so that you will, in fact, return to the facility on a regular basis and in turn, move toward a healthier future.

There are a wide variety of fitness facilities in the United States ranging in size of 40,000 square feet, with state-of-the-art equipment, swimming pools, basketball courts and daycare centers to more scaled back women-only workout facilities comprised of only 2500 square feet.

Before jumping head first into a fitness facility that may not suit you, take a look at the following questions to help you make your decision:

1. Are you looking for a facility that has a multitude of different exercise opportunities available (such as swimming, aerobics, racquetball, and biking workouts) or do you prefer a no frills free-weight and machines facility?

2. Do you need child care? Check the hours to verify that they work into the schedule you will need. Find out if child care is included in the membership fee or if you will be required to pay an additional amount. Also be sure to find out if the staff in the day care center is First Aid/CPR certified and what the ratio is between staff members and children. Be sure to understand the child care policies completely before leaving your child and going to workout.

3. Does the facility offer personal training? Is it an additional cost or are there several introductory sessions included in your initial payment? As a member will you receive a discount on future sessions?

4. Do you enjoy taking classes? If so, does the facility offer the types of classes you want and at the times that are convenient for you?

5. Does the facility offer a month to month payment plan or do you have to pay a year upfront? What happens after your commitment is complete? Does it renew on a monthly basis or will you be required to sign up for an additional year? What is the cancellation policy? Is it in writing? Do they charge an initiation AND processing fee to join?

6. Take a walk around the facility to inspect it yourself. Does the level of cleanliness meet your requirements? How about the music? Is it the type you can enjoy or will you need to bring your own music to drown it out? Does the facility have the type of equipment you like to use? Is there enough of it or will you have to wait to use the exercise equipment?

7. Is there enough personal attention? Can you ask a staff member for help with the exercise equipment if you don’t know how to use it? Is the staff educated and dedicated to helping you better your health and fitness level?

Ensure you that you understand the answers and feel comfortable with the responses to all of the above questions. Don’t rush into a decision just for the sake of joining a health care facility. If you do, you’ll find that you don’t visit it as often as you should and thus your ultimate goal of getting into better shape will be nullified. Instead, take your time, research several facilities, visit them and ask questions. Once you are satisfied that you have found the right fit, get moving and get on track to a fitter and healthier you!

Over 5000 years ago, the Indus-Sarasvati Civilization was already using yoga as a system to develop the mind, body and spirit. Yoga is practiced to bring together the human consciousness and the universal consciousness. The earliest official traces of yoga have been found on stone seals from the Indus Valley, picturing figures in various yogic positions.

Yoga is not simply bodily movements and positioning; yoga incorporates breathing and meditation to enhance the overall effect of allowing the human person to live in harmony with his environment, the natural world and the spiritual world. The practice leads to enhanced physical fitness as well as an increased spiritual and mental awareness.

Yoga, Exercise, Fitness, and Health

As yoga evolved, several subsets grew from the original form to include Hatha Yoga, Ananda Yoga, Bikram Yoga, Kundalini Yoga, and many others. Although all the styles have roots coming from the same place, each variation differs in its focus. While some focus more on the physical conditioning of the body, others concentrate more on achieving spiritual awareness, and still others, on relaxation and meditation.

Hatha Yoga is the most popular and commonly practiced form of yoga in the United States. This particular yoga form focuses on purifying the mind, body and spirit with an emphasis on the physical well-being. It uses posturing, breathing and meditation exercises in its practice. From Hatha Yoga, several other forms of yoga branched off, all continuing to use various poses to accomplish their goals.

Ananda Yoga combines gently repeated affirmations with posturing and breathing exercises. This is not a form of yoga meant for physical exercise, instead, Ananda Yoga focuses on awakening, feeling and managing the energies of one’s Chakras.

For physical fitness, one of the better suited forms of yoga is Ashtanga Yoga. This physically demanding variation builds strength, flexibility and stamina by moving the body through a series of postures and poses in quick succession along with breathing exercises as well.

Bikram Yoga is known as the “hot”, “sweat” yoga. Like the others, this form also involves a series of poses along with breathing exercises. The difference, however, is that class is held in a room with the temperature kept at around 100 degrees Fahrenheit. This variation of yoga is designed to warm and stretch the muscles and ligaments while promoting a cleansing or detoxification of the body through sweating.

Kundalini Yoga is known as the mother all styles of yoga. Its focus is that of awakening of the serpent power located at the base of the spine. When correctly “opened” and managed, this power allows the mind, body and spirit to experience complete universal energy, creativity, love, and divine prosperity.

Although Yoga did not arrive to the United States until the late 1800’s, its rapid spread throughout the nation attests to its relaxation, strengthening and spiritual powers. Its ability to turn a restless mind and unfit body into a peaceful, whole and connected being is one of the major reasons it has reached its current success and popularity throughout the world.

Most hard working, goal-driven, adult Americans are stressed out! Yep – and it usually has something to do with work or school and the pressures associated with it. So, here are some tips to help you stay fit and healthy while away from home. After all, if you work so hard that you lose your health, what’s the point?

Take Breaks
Every hour, if possible, get up and walk around. Grab a glass of water or a quick, healthy snack. While you’re up, apply a cool towel to your face, go outside and breathe in some fresh air, stretch and laugh. It will get your blood flowing again and clear your mind. When you return to your desk you’ll be ready to get back to business!

Correct Posture
There’s nothing like getting up from your chair after a long day and finding that your knee is locked into place, you have an aching back and your left hand is asleep. Sit straight, put your feet flat on the floor, keep your head and neck in alignment – follow the rules of correct posture and your day will end on a much happier note.

Leave Your Work at Work
When you head home at night, try to switch gears. Begin thinking about what you’ll do at home, and what’s for dinner, stop thinking about tomorrow and all of it’s associated responsibilities – it will be here soon enough! You need a break, you’re a hard worker, and you deserve some time to wind down and get back in touch with yourself and your home life.

Eat Balanced and Healthy Meals and Snacks
If you treat your body well it will return the favor for years to come. All of us want to be healthy, but in today’s day and age it takes some work. So, focus on eating between five and thirteen fruits and vegetables a day. Use fresh fruit and raw veggies as snacks. Take along a plastic baggie of dried fruits and nuts for that afternoon fix. Make sure to eat breakfast – it will start your day off on the right foot and eat a light but nutritious lunch so as to ward off those 3 pm “crashes”.

Hydrate
You’ve heard it before, there’s nothing better for quenching a thirst than a tall, cold glass of water. Water makes up a large portion of the human body. It makes sense then that we need to replenish the water we use while breathing, eating, perspiring, thinking and in general – living! Drink at least eight 8-ounce glasses of water daily.

Get a Good Night’s Sleep
The human body needs time to recuperate from the daily stress we place on it. It does so at night, while we’re sleeping. Our organs are replenished with nutrients, our blood is cleansed and our minds are relaxed. Most adults need around eight hours of sleep, so book it into your schedule, just like you would an hour at the gym or an important meeting with a client. Don’t let anything get in the way of taking care of your own health!

Maintaining a Healthy Weight

Let’s face it — metabolism slows with age, but that doesn’t mean that you can’t still look great and maintain a healthy weight over the long haul. If the pounds have crept on over the years you can make a plan now to get back to a weight you feel good about.

Meeting your weight loss goal will require deliberate, sustained changes in your diet and activity level. If you want to lose weight and maintain the weight loss, you will need to take in fewer, and burn more calories. On average, you will gain one pound for each 3,500 calories you ingest.

Experts recommend the following three strategies for maintaining a healthy weight – food diaries, goal setting and exercise planning.

Food diary
Using a food diary is as simple as keeping a record of everything you put in your mouth. When you are really in touch with your eating pattern it becomes more clear where changes need to be made. Food diaries improve your chances of success by eliminating mindless eating.

Goal Setting
It is not enough to say that you want to lose weight or start exercising. You must also understand why this goal is important to you. What is your motivation? Take some time to write you’re your reasons. Do you want to lose weight so that you can have more energy to enjoy your family and friends? Has your doctor given you cause for concern about your current weight? Are you planning for a class reunion or vacation? Write down your motivation as well as the benefits you think will come with meeting your weight loss goal. It is also a good idea to state specific, measurable goals. These will help you to stay on track (pictures are a great help too). Make a chart to track your weekly progress. Enlist a friend or join an online group for support and encouragement.

Exercise Planning
It can be difficult to fit exercise into a busy schedule but the bottom line is we find the time to do the things we have identified as priorities. Treat your exercise time as a sacred appointment just as you would a business meeting or other important engagement because it is important. There are no miracle pills; the miracle is in your movement.

Pace yourself as you begin your new exercise regimen. If you haven’t had a physical in the last 12 months it is a good idea to have one before you start. In the first few weeks aim to work at reaching 50% of your target heart rate. Gradually move toward 75%. You can build stamina and shed pounds by walking, playing tennis, swimming or anything that gets your heart rate up for a sustained period. Just choose an activity that you enjoy and put the support you need in place to stick with it.

Maintaining a healthy weight is not about starvation and sweat. It is about making and keeping a commitment to do something that is important to you. If you want a cookie have one – just don’t have ten. Focus on the benefits weight loss will bring and the feelings of deprivation will fade.

Most people have started an exercise program at one time or another. In January, the gyms are filled with “New Year’s Resolution” workout programs, which usually last until about the 2nd or 3rd week of January. After that, status quo seems to be adequate.

For those serious about starting an exercise program and maintaining it, here are a few tips to help you get started:

1. Have a complete physical. It is important that your doctor check you out thoroughly before you start an exercise program to ensure you don’t have any bones, ligaments, tendons, or other areas of the body that are weaker and would need to be monitored or cared for prior to starting exercise. Your doctor will tell you which programs you can do and which ones you should avoid.

2. Once you are cleared by your doctor, start off slowly. Three days a week of cardiovascular activity at 30 minutes per day is a great way to begin if you have not exercised in the past 12 months. Cardiovascular activity is important for heart health. Some “start-up” activities include:

• Brisk walking.
• Swimming.
• Biking.
• Parking further away from work than normal and walking in.
• Walking up the stairs at work, the mall, or home vs. the elevator.

Remember that you don’t have to do all 30 minutes at once. You can take 3, 10 minutes walks each day (one in the morning, one at lunch, and one in the evening), and that will get your heart pumping and will help get your exercise program underway.

3. Strength Training. After about 3 weeks of 30 minutes, 3 times a week, add some strength training to your routine. This will help you to ensure your muscles gain strength, and will also help you burn fat (even while resting). Strength training is an excellent combination to cardiovascular activity because it still gets your heart pumping, but also ensures your bones and muscles increase in strength, which will help you have more energy on your cardio days. Adding 2 days at 30 minutes per day is an excellent start.

(You’ve already increased your activity level from 0 to 150 minutes per week!)

4. Increase your cardio activity. After 4 weeks at this level of activity, increase your cardio days to 4 or 5 per week, or to 3, 60 minute cardio workouts. As you are able to increase your cardio activity, you will also increase your heart health, burn more calories, and develop leaner muscles as you go. Some great activities to continue include:

• Brisk walking.
• Light jogging.
• Swimming.
• Biking.
• Rowing (machine or in the water, if you have that ability).
• Stair-step machine or treadmill.
• Hiking.
• Aerobics.

5. More Strength Training! Once you’ve been exercising at this level for about 6-8 weeks, increase your strength training to approximately 3-4 days per week at 30-40 minutes per day. The stronger your torso, legs, and arms, the stronger and better able you will be to do the cardio activities.

(At this point, you have increased your exercise level from 0 to 150 minutes per week to up to 300 minutes!)