Water exercise is a great way to stay active, regardless of your current activity level, age and body shape. It is low impact and thus easy on the joints, supportive of being in an upright position, and decreases the concerns of overheating. Moving in the water could be for the purpose of increasing resistance and can be made to be challenging for more advanced exercisers. Movement in the water can make use of buoyancy, hydrostatic pressure, viscosity and cooling properties and can be used to help a body be less weight bearing and is useful for those seeking rehabilitation from surgery or injury. It is also an option for special populations such as pregnant women, those who are very overweight, have movement restrictions or disorders, or have been sedentary. The amount of benefit provided by buoyancy for exercise depends on the depth of the water. In the situation of recovery this could mean changing where you are positioned in the water during the healing process. Hydrostatic pressure – the pressure exerted by fluid to an object can provide benefits for persons with swelling due to injury, edema from pregnancy, or cardiac concerns. Any edema or swelling of a joint is decreased as the pressure forces fluid inside the body to increase movement. The viscosity of the water molecules provide resistance in every direction. Your body must exert muscular force much greater to push through the water than through the air. There are other different variables to consider as well, for those who have certain movement disorders, it is recommended to exercise in warmer water. If you have never tried water exercise before, consider the benefits of improved cardiac health, improved body composition, reduced stress through exercise, (and also if you are concerned about an injury, joint problems, loss of balance, etc.) improved musculoskeletal fitness. As with any fitness plan talk to your healthcare provider before getting started. I can offer guidelines, resources, and recommended programs.
Most mummies find it difficult to even use the bathroom, without an audience, yet alone stick to an exercise routine. However we have few tips for busy mothers to exercise, and stay on top their health routine
Planning Early start
The key to balancing a healthy life is scheduling. Like most things in our lives, the best way to ensure exercise is to schedule it in each week. Put it in your calendar at the beginning of each week and choose your workout of choice.The best time to squeeze in a workout, is before the day begins. With kids who rise early, it is best to do your exercise before you get busy.
Get your children involved
If you can’t get away from the kids to work out in peace, then consider including them. Babies can be used as the perfect weight to squat with. You can explore your local parks in the process. Strap your baby to your back and climb the stairs, when at home. Run with your toddler in the pram. If you enjoy swimming, have your toddler hold on to your shoulders while you breast stroke through laps.
Kid friendly gyms
Using a local gym, or a personal trainer who can accommodate your needs, and maybe include the kids in your program, makes a huge difference in your exercise routine. Some gyms now offer indoor creche for kids.
According to Wikipedia, “Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest.”
Although the formal definition of fitness has remained constant, ones perception is variable. Prior to the industrial revolution a person was fit if they were able to carry out the day’s activities, and be able to do the same the following day. With the development of machines, automation and less physical work necessary over the years – and thus more sitting, the definition is more specific. Physical fitness now encompasses the elective performance and resistance of the body as well.
Body Composition –BMI stands for “Body Mass Index,” a ratio between weight and height. It is useful as a general guideline. It is a mathematical formula that correlates with body fat.
Cardiovascular Component – This is the body’s ability to take in oxygen and deliver it to the cells in order to create energy for activity. Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.
Muscular Ability –Muscular endurance is the ability to apply force from a muscle over a period of time, or the ability to repeat muscle contractions. Muscular strength is the ability to generate force.
Balance – Balance is the ability to maintain a specific body position in either a stationary or dynamic(moving) activity.
Flexibility – This is the range of motion that each joint in the body is capable of performing. Flexibility exercises help stretch muscles, protect against injuries and allow the maximum range of motion for joints.
Other components of fitness include: Coordination, Agility, Reaction Time, Speed, Power, Mental Capability
A complete fitness program is individualized, to the persons current fitness level, daily physical activity, skills, age related needs, and health factors as a base. A holistic approach to fitness also includes the mental, social and emotional aspect of physical activity.
A disorganized gym bag, can easily become an excuse to skip out on your workout routine. The thought of packing all you need for a gym session might be discouraging. So here is a guide to keep your gym bag free of clutter and easy to pack and unpack.
We recommend the two bag approach – having two bags for the gym.
The first bag should contain established content that doesn’t change. Such as your toiletry bag, earphones and any other must need equipment you use like skipping rope. If you drive to the gym, keep this back in the trunk of your car, or if you go to the gym during lunch break, leave it at work. This way the bag is ready and prepared for when you need to go. In your toiletry bag, keep duplicates of products you use daily such as deodorant and moisturizer.
However, for make-up,stick to one set, without duplicating as makeup tends to have a shorter shelf life than toiletries.
The second, smaller, bag should contain everything that is for that one work out only. Items such as water bottle, sweat towel and shower towel,change of clothes and gym clothes. After workout, it is easy to take out clean clothes, have a well-deserved shower and put sweaty clothes back in the bag – ready to take home and get washed. The smaller bag could live in the larger bag if there is space.
To keep your bag clutter free – use the second bag to take home any empty items that you need to replace as a prompt to take a new one to the gym. For example, if your deodorant runs out, put the empty packaging in your second bag so when you get home you can grab a new one and replace it.
The beauty of this two bag approach is not lugging all your gym stuff around, and making unpacking at the end of the day unbearable. To help you shift your behavior, treat yourself to two bags that inspire you to hit the gym and work up a sweat.
Many people think that dance is just for fun and doesn’t really qualify as workout. Dance workout classes are becoming increasingly popular. Classes like Cardio Hip Hop and Zumba provide an amazingly rewarding workout in a fun and relaxed way.
Let’s take a look at the real health benefits of taking up a dance workout class
ENHANCED MUSCLE ACTIVATION
Dancing is a full-body aerobic workout. As opposed to running or cycling, it doesn’t activate only your leg muscles, but different muscle groups in your body. Depending on the type of dance fitness class you choose, you will do different combinations of high and low-impact movements. Most dance classes require building your core, since it’s the part of your body that almost always works when you dance. Apart from that, the movements require you to alternate between using your legs, glutes or arms more. Whatever group of muscles you focus on in your dance class, the rest of the body is active as well!
Dance workout is excellent for muscle toning without using weights. It’s especially beneficial for firming and toning your legs, glutes and obliques. Check out different dance workout classes to see which one has the class that would fit your best. For example, some zumba workouts typically include weights so you can build muscles in your arms, legs and glutes.
Dance workout is found to be as efficient at helping you lose weight as jogging and cycling.When you’re dancing, your heart rate goes up, and is kept at that level for a period of time. During the cardio dance workout, your body burns fat faster and easier. There are very few breaks during a dance fitness session, which is why this type of workout is among the most fat-burning ones.
IMPROVED BALANCE AND COORDINATION
Dancing workouts requires a lot of different movements while maintaining posture. The more frequently you work out, the better body control your will gain. This is especially beneficial for aging adults who struggle with coordination as they age.
Apart from instilling grace, dance workouts can also help you age gracefully. The minute you start moving to the beat, the sensory and motor circuits in your brain are activated. Since it’s a new activity where you learn new steps and techniques, you activate your memory to integrate new knowledge with the existing one. All of these activities happen spontaneously when dancing and they do wonders for brain power.