Exercises for blood circulation

People who lead an inactive lifestyle need to not only stay fit and healthy but also improve their blood circulation in the body. Sitting for long hours in front of a computer at work leaves one fatigued to regularly exercise. Lack of exercise slows down blood circulation in the body. Good blood circulation in the body is essential for improving one's memory and concentration, preventing toxin-formation in the body and keeping the joints of the body agile. Here are some exercises to follow on a regular basis to help increase blood circulation:

Walking
Walking is the most simplest and easiest form of exercise. Sure, you do not have the time to hit the gym on an everyday basis but no one can stop you from walking. Walk for at least 30 minutes a day. After meals, take a walk in your office premises for at least five minutes.

Swimming
If you hate working out in the gym and wish to do something fun, then swimming is a good option. Swimming is not only loads of fun but it also is a good form of physical activity. Do the butterfly stroke, back stroke, breast stroke, anything that catches your fancy.

Aerobics
If you love music, you will surely love swaying to it too. Aerobics can serve as a good form of workout and eliminate the aspect of boredom that usually accompanies working out at the gym. Enroll for aerobics classes or better still, buy DVDs of aerobics workout that are easily available online and in the market.

Cycling
Cycling provides the heart and blood vessels a good work out, fostering blood circulation. Cycling regularly tones the muscles of the legs and thighs. This is specially beneficial for those with a sedentary lifestyle accompanied by lack of exercise.

Belly Dancing
Dancing, especially belly dancing, is very effective when it comes to blood circulation. It promotes cardio-vascular health, strengthens the abdominal muscles and bowel movements. Besides physical fitness, you can learn to groove seductively and wins hearts too!

1 hr daily exercise fights fatso gene

One hour of moderate to vigorous exercise a day can help teens beat the effects of a common obesity-related gene with the nickname ``fatso,'' according to a new European study.

The message for adolescents is to get moving, said lead author Jonatan Ruiz of the Karolinska Institute in Sweden.

``Be active in your way,'' Ruiz said. ``Activities such as playing sports are just fine and enough.''

The study, released Monday, appears in the April edition of Archives of Pediatrics and Adolescent Medicine.

The research supports U.S. guidelines that tell children and teenagers to get an hour or more of physical activity daily, most of it aerobic activity such as running, jumping rope, swimming, dancing and bicycling.

Scientists are finding evidence that both lifestyle and genes cause obesity and they're just learning how much diet and exercise can offset the inherited risk.

One gene involved with obesity, the FTO gene, packs on the pounds when it shows up in a variant form. Adults who carry two copies of the gene variant _ about 1 in 6 people _ weigh on average 7 pounds more than people who don't.

In the new study, 752 teenagers, who had their blood tested for the gene variant, wore monitoring devices for a week during waking hours to measure their physical activity.

Exercising an hour or more daily made a big difference for the teens who were genetically predisposed to obesity. Their waist measurements, body mass index scores and body fat were the same, on average, as the other teenagers with regular genes.

But the teens with the gene variant had more body fat, bigger waists and higher BMI if they got less than an hour of exercise daily. The results were similar for boys and girls.

The teens lived in Greece, Germany, Belgium, France, Hungary, Italy, Sweden, Austria and Spain. The study was funded by the Spanish and Swedish governments and the European Union.

The new study found that most of the teenagers had at least one copy of the variant gene. Only 37 percent had regular genes. The rest had either one of two copies of the pesky fatso gene.

An earlier study in Amish adults in Lancaster County, Pennsylvania, found they needed three to four hours of moderate activity daily to beat the gene. The adults in that study did things like brisk walking, housecleaning and gardening.

The teens in the new study may have exercised more vigorously than the Amish adults, Ruiz said. The new analysis was designed to see whether the current U.S. guidelines _ which specify a moderate to vigorous level of exercise for an hour a day _ made a difference for kids.

The lead author of the Amish study, Evadnie Rampersaud of the University of Miami, said the new findings are ``very interesting'' because they suggest one hour daily spent exercising can be enough for teenagers at risk.

University of Miami researchers now are studying adults in an employee wellness program to see what it takes for them to overcome the fatso gene, Rampersaud said.

``The message is clear: genes are not destiny,'' said Dr. Alan Shuldiner of the University of Maryland, a co-author of the Amish study. ``Those with obesity susceptibility genes should be especially motivated to engage in a physically active lifestyle.''

Body fat ratio can measure health risks

A new study has warned that people with coronary artery disease and expanded waistlines are at more than twice the risk of dying, including those with a Body Mass Index(BMI) in the normal range.

These conclusions result from a large study by the Mayo Clinic, involving almost 16,000 people from five countries around the world.

Authors Dian Griesel, and Tom Griesel claim the problem is deeper. "It is not just the fat you see. Even more dangerous is the visceral belly fat that resides in the abdominal cavity and surrounds the internal organs. This internal fat actually makes up a large proportion of the waist measurement," said the Griesels.

Visceral fat is more metabolically active and can produce hormones and other substances that have a negative impact on your health including increasing the risk of serious health problems like heart disease; high blood pressure; stroke; type 2 diabetes; metabolic syndrome; some types of cancer; and sleep apnea.

Contrary to common thinking, BMI is not the best measurement for overall risk because many people with readings in the normal range still have dangerous levels of (hidden) visceral fat. BMI is just a measure of weight in proportion to height.

"Throw away your traditional scale," say the Griesels. "The only relevant measurement is your Body Fat Percentage. This can be easily calculated with a neck and waist measurement for men, and neck, waist and hip measurements for women."

Interestingly, even if you are not overweight, a waist measurement of over 33 inches, regardless of your weight, increases health risks.

A new study has warned that people with coronary artery disease and expanded waistlines are at more than twice the risk of dying, including those with a Body Mass Index(BMI) in the normal range.
These conclusions result from a large study by the Mayo Clinic, involving almost 16,000 people from five countries around the world.

Authors Dian Griesel, and Tom Griesel claim the problem is deeper. "It is not just the fat you see. Even more dangerous is the visceral belly fat that resides in the abdominal cavity and surrounds the internal organs. This internal fat actually makes up a large proportion of the waist measurement," said the Griesels.

Visceral fat is more metabolically active and can produce hormones and other substances that have a negative impact on your health including increasing the risk of serious health problems like heart disease; high blood pressure; stroke; type 2 diabetes; metabolic syndrome; some types of cancer; and sleep apnea.

Contrary to common thinking, BMI is not the best measurement for overall risk because many people with readings in the normal range still have dangerous levels of (hidden) visceral fat. BMI is just a measure of weight in proportion to height.

"Throw away your traditional scale," say the Griesels. "The only relevant measurement is your Body Fat Percentage. This can be easily calculated with a neck and waist measurement for men, and neck, waist and hip measurements for women."

Interestingly, even if you are not overweight, a waist measurement of over 33 inches, regardless of your weight, increases health risks.

Exercise for health, not looks

When it comes to losing weight, a study has found that some women benefit more if they exercise, not for the sake of their appearance, but for their health.

The study was carried out on 100 college-aged women with chronic issues with their body image.

The researchers conducting the study were Brian Focht, a study co-author and an assistant professor ofhealth behaviour and health promotion at Ohio State University, Thomas Raedeke and Donna Scales, both researchers at East Carolina University, in Greenville, N.C.

All the women taking part in the study had social physique anxiety – a disorder in which someone chronically worries that others are critiquing his or her body.

The women participated in one of four 45-minute step-aerobics classes. The same instructor taught each class, although she emphasized health over appearance in two of the classes. In the other two classes, she emphasized appearance over health. One class in each scenario included a mirror, which research has shown can negatively affect how someone feels, particularly a woman who is concerned about her physical appearance.

The research showed that the participants not only enjoyed a step-aerobics class more when the instructor focused on the health-related aspects of the workout, telling them how exercise will make them more fit, but were also more likely to say that they would try a similar class in the future.

Women who were taught by an instructor who emphasized appearance by making comments about how the exercise would tone their legs or other body parts, did not have the same reaction.

The women in the health-oriented class reported that they felt more engaged in the workout as well as revitalized and less exhausted after class than did the women in the appearance-oriented classes. From this, the researchers concluded that it was the instructor who made all the difference, and that fitness experts should lay more emphasis on getting fit, than getting slim.

"Women who have this disorder usually are interested in exercise to improve their appearance, but an instructor who emphasizes physique during a workout may deter such students from coming back," said Brian Focht.
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Sure shot ways to burn fat, fast!

It takes great determination to lose weight. The fat has just been adding up for months or years, as the case may be. However, don't kill yourself with a mean crash diet to get into a bikini, simply follow our expert-backed tips to fall into shape.

'How to get started' is a major cause of concern. Whether it is sweating it out at the gym or going for long jogs, it is a tough call for most fitnessnovices. At such a juncture it is imperative to understand your body and its fitness requirement. And accordingly zero in on a work-out routine. We take a look at five fast fat burning moves...

Cardio exercises
Cardios are the best form of exercise for beginners. There is no refuting the fact that to blast calories you need to break a sweat. A lean body can never be yours without sweating out the excess flab. And cardio exercises help you achieve just that; they boost your stamina, make you energetic and flexible to take up an even rigorous fitness regime. Running on the treadmill, cross-trainer, cycling, swimming and skipping are the most popular forms of cardio. While a treadmill exercises the whole body, cross-trainers are for the hips and thighs. You can even go for the cycling option at a gym; there are two kinds of cycles, one for thighs and the other for thighs and stomach.
Diet
Once you have set up a routine, gradually cut down on red meat, fries, butter, cheese and junk food of every kind. Take a good dose of water depending on your body requirement. Coconut water and fresh fruit juices too can be taken post meals.

Spinning
One might complain of lack of variety in a spinning class, as the exercise routine can get a tad monotonous. However, spinning is a wonderful way to burn calories and keeps your muscles toned. Agreed, cycling in the open is a far viable option as it lets you enjoy the local sights and take in fresh air, but rainy season and foggy winters can put a dampener on your fitness schedule. Request your trainer to come up with varied routines to keep up the interest. At a spinning studio, with the help of background music and varied lighting, a soothing and happy atmosphere is recreated. Not to mention, spinning works best when alternated with cardio exercises. It helps lose fat and build muscles. You can do 30-45 minutes of non-stop spinning once in eight days, if you are combining it with cardio.
Diet
Food intake should be half of your normal diet. You can consume small portions of all kinds of food you like, but say no to fries, butter and cheese.

Trapeze workout
The form of workout is named after the lesser-known trapeze muscle which all of us have, but isn't very prominent. Trapeze muscles are connected at either ends to the collar bone and hence move parts of the skeleton. Little wonder, fitness addicts and body builders sport such a neat shoulder and neck line. To chisel out your trapeze muscles, the 'Dumbbell shrugs' and 'Barbell shrugs' are most effective. The former flexes your side form, while the latter is for the front form. It is to be noted that trapeze exercises are not for beginners, as it requires an already lean body. A few months of rigorous cardio and spinning can have you ready for trapeze. Outside of building swoon-worthy muscles, it helps keep sinus and cervical disorders at bay. A healthy trapeze routine requires each body part be exercised twice a week.
Diet
A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, fresh fruit juices and coconut water.

Aerobics and resistance training
Such an exercise routine is best practiced at a fitness club under the guidance of expert trainers who understand your fitness level better. Resistance and flexibility exercises help increase stamina, and if rigorously followed, bring you in shape. Resistance is a set of weight lifting exercises, while flexibility is for the lower body. With music in the backdrop, aerobic exercises are a fun way to burn extra fat and get fitter. It facilitates a great deal of interaction with your fellow practitioners and one could also pick up some interesting routines together. To achieve best results, do resistance workout at least thrice a week. Warm up with a set of cardio exercises such as jumping and skipping to build stamina. You burn more calories by alternating aerobics with resistance and flexibility exercises.
Diet
Avoid food with high carbohydrate content such as potato, banana etc. If you like eating rice, take a small portion in the afternoon. Simply keep away from all kinds of fried stuff.

Pilates
Pilates is also a kind of aerobic exercise which entails a whole set of routines on the floor - on a mat. Group classes are conducted at a fitness club, where the trainer shows new routines on a regular basis, depending on the ability of the students. After a basic two-day training, the body status of the student is decided and a goal is fixed for the week. Pilates exercises the whole body and burns calories. There are as many as one hundred routines for the abs only. While you are free to buy tapes and practice Pilates in your living room, the knowledge of a live trainer and his ability to access your body strength cannot be negated either. Ideally, about four kilograms a month is the healthiest way to shed weight.
Diet
A wholesome diet, but avoid greasy and junk food at any cost. Drink plenty of water, juices and coconut water. Not to mention, carbohydrate-rich food should be taken only occasionally.

Did you know, to lose a kilo you need to burn 7700 calories! Time you slipped into your track pants and broke some sweat.

Drinking water before meals good

Have you tried out every trick in the book to lose weight – crash diets, gyms, or simply starving yourself?

Now, try a simple trick – drink a glass or two ofwater before meals, as that's the best way to curb appetite and shed those pounds – says a new research.

Scientists have reported that just two 8-ounce glasses of water taken before meals, can lead to weight loss.

"In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake," said Brenda Davy of Virginia Tech in Blacksburg.

The simple reason is that it fills up the stomach with a substance that has zero calories. People feel fuller as a result, and eat less calorie-containing food during the meal.

And it gets even better if you replace sweetened calorie-containing beverages with it.

Although there's no exact amount of water one should drink, experts advise that most healthy people can simply let thirst be their guide.

The general recommendations for women are about

Health benefits of corn

With bhuttawalas putting up makeshift stalls at almost every corner in the neighbourhood during the rains, most people love to have this healthy snack.

Corn is high in nutrients, which are extremely beneficial for you. Rich in Vitamin B1, which is used in the metabolism of carbohydrates, Vitamin B5, which helps with physiological functions, folate, that helps generating new cells and Vitamin C, which helps fight diseases, corn should be a must in your diet.

Corn is also high in fibre, which helps you fight digestive problems like constipation. Fibre also helps lower cholesterol levels, reduces the risk of colon cancer and is also useful in helping to lower blood sugar levels in diabetics. Folic acid present in corn is known to prevent neural-tube birth defects. Experts also recommend corn for people who suffer from Anaemia. Make a delicious and easy side dish — corn sauteed with green chillies and onions not only tastes good but is healthy, too!

The slim forever diet!

Followed every diet in the book, but love handles still giving you nightmares? Well, celeb dietician Anita Bean has come to your rescue with her new no-nonsense strategy for a proper diet that can help you shun fat forever.

Anita, 46, has published Slim Secrets , which gives a safe diet based on scientific facts from her 18 years of experience. "Many diets make wild promises but the usual rule of thumb is that the wilder the claim the less likely it is to work. Any diet is going to work in the short term because you are going to eat fewer calories but often the proposed eating plan is not sustainable," the Daily Express quoted her, as saying.

Slim Secrets , addresses the psychology and emotions behind dieting which she feels is the main barrier to long term weight loss. "Before you begin working out whether you are going to have broccoli or a chocolate cookie, the starting point of any diet has to be sorting out your emotions. You have to start taking control, not only of your eating but also your whole lifestyle," she says.

She admits this "all sounds a bit serious," but adds "the reason why many women have weight issues is because they haven't got control over what they are eating. Food becomes tangled up with negative beliefs about yourself and your past. It's got to be a long-term process. If as a child you were hurt or upset and given sweets you might associate food as a reward or use it to hide emotions. I am not talking about heavy-duty psychology here, it's about getting people to be honest with themselves and face up to what they are doing," she added.

Anita offers simple techniques to help you decide which foods to eat and which should be treats. She says there is no need to cut out major food groups such as dairy or carbohydrates if you pay attention to the calorie density of what you eat.

Anita's simple tips for a slimmer future are:

Keep a food mood diary - Write down everything you eat and drink for a week and how you felt before and after you ate. Soon you'll see a pattern and identify what makes you eat when you're not hungry.

De-stress - Emotional eating doesn't actually reduce stress levels. Although you may experience the initial enjoyment of the food, your negative feelings don't go away. The best way to deal with stress is to exercise. Go for a walk, swim or enjoy a yoga session.

Don't buy it - One of the best things you can do is not buy the foods you binge on. Don't bring them into your house. If snacks aren't available you will automatically discover something else to do to change the way you're feeling.

Plan ahead - If you know you've got a stressful time coming up then plan your food strategy to help you cope better. Plan what healthy meals and snacks you're going to eat and keep all others out of sight.

Healthy snacks in a jiffy

Eating out, eating junk, eating at odd hours and skipping meals due to lack of time are the major reasons for posing health risks amongst people today. And let's face it, working people do not have the luxury of time to spend hours in the kitchen to prepare a proper meal for themselves.

Period
So what are you hardworking people who are constantly on the move supposed to do? We tell you how you both women and men too, can prepare simple nutritious snacks that one can prepare in jiffy and most importantly they are very healthy.

Smoothies
Fruit smoothies are not only healthy and delicious but are quite filling and are a good alternative to having a snack. Just toss some fruits like apples, bananas, chikoo, strawberries, etc. in your blender. Add some milk. You need to just a little bit of sugar because fruits are already sweet. But if you must, its better to add some honey and give the ingredients of your smoothie a quick spin. Having smoothies will provide you fibre, vitamins, minerals that are important for the optimum functioning of the body. Also, drinking a fruit smoothie will give you a boost of energy.

Corn Salad
Corn is available all throughout the year, at grocery stores. Corn is fun to eat because it tastes sweet and its texture is crunchy. It is a good source of vitamin B especially thiamine and niacin. Yellow corn is a good source of beta carotene, which generates vitamin A in the body. In a bowl, add a handful of corn nibblets, add some chopped olives, tomatoes, capsicum and a little onion. Add the juice of half a lime, a pinch of sugar and salt. Toss the salad well. You can also add a drizzle of olive oil or some french vinaigrette dressing.

Baked beans sandwich
This is one of the easiest sandwiches to prepare. Toast two slices of whole wheat or multi-grain bread. Scoop out some spoonfuls of baked beans from the canned variety that is very easily available in the market. Spread it over your toast and voila! You are ready to eat it. Beans are an excellent source of protein and whole wheat bread provides healthy carbohydrates and fibre that will satisfy your hunger for hours. Also, baked beans contain tomatoes that contain lycopene, and anti-oxidant which help in fighting against cancerous cell formation in the body.

Fruit and yogurt
Roughly chop up some fruits, remember the more the merrier. However, if you have only one variety of fruit available in your kitchen, don't fret as this recipe will still taste yummy nonetheless. In a bowl, mix a cup of yogurt with a little bit of honey. Add your chopped fruits and mix well. Sprinkle a handful of dried fruits like almonds, cashews, walnuts or even dried figs, apricots, or dates over it. This snack will provide you ample of energy that will last for hours. Yogurt is a good source of calcium that is necessary for the strengthening of bones. Also, it contains useful bacteria that aids in better digestion and boosts the body's immunity.