Health Fitness

8) Boat Pose

Strengthens core, psoas, quadriceps

1. Sit with knees bent, feet flat on the floor. Lean back slightly so you're balancing on your sit bones. Raise your legs so shins are parallel to the floor, knees bent.

2. Extend arms forward, parallel with the floor, palms facing each other. Keeping your chest high and your core engaged, begin to straighten your legs. Hold for 5 to 10 breaths. Repeat 5 times.

Why it is good for you
Boat a bulletproof core without straining your neck like crunches do.



9) Bridge Pose

Stretches front of body; strengthens hamstrings, glutes

1. Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-width apart. Toes point straight to the wall in front of you. Place arms straight along your sides, palms down.

2. Gently press into your feet as you raise hips to the sky. Allow the front of your body to slowly expand with each breath. Hold for 5 to 10 breaths. Repeat 3 times.

Why it is good for you
Bridge opens the chest and ribcage, deepening the breath and with more oxygen you can reenergize the body.

10) Half Lord of the Fishes

Stretches hips, shoulders, back, neck; strengthens spine

1. Sit on the floor with legs outstretched in front of you. Bring the sole of the right foot on the floor outside of the left hip (right knee points to the ceiling).

2. Bend the left knee and bring the left foot to the outside of the right hip. Place right hand on the floor just behind your right hip. Lift your left arm to the ceiling. As you exhale, bend the left arm and place the left elbow to the outside of your right knee.

3. Lengthen your spine with each inhale and twist deeper with each exhale. Press the left elbow into your right leg to help revolve the upper body more and more. Look to the wall behind you. Hold for 5 to 10 deep breaths. Repeat on the opposite side.

Why it is good for you
This pose massages improves digestion and increase blood flow in the low belly.

5) Fierce Pose

Stretches spine; strengthens quadriceps, ankles, back

1. Stepping your feet hip-width apart, spread through your toes to create a stable base. As you raise arms to the sky, palms facing each another, bend your knees and sit your buttocks back as though you were sitting into a chair.

2. Draw your abdomen in to eliminate any curving in the lower back. Put all your weight into your heels and be sure your knees do not extend past your toes. Hold for 5 deep breaths in and out through the nose. Rest for one minute. Repeat.

Why it is good for you
This pose is injury insurance, strengthening quadriceps, which provides stronger support around your knees, making them less prone to injury. Fierce pose also improves posture.



6) Tree Pose

Stretches hips, inner thighs; strengthens legs, spine, core

1. Stand with your legs and feet together, hands on hips. Transfer weight to your left foot as you bend the right knee and place the sole of the right foot on the inside of your left leg (beginners start at the ankle; more advanced yogis, raise the right foot to the inside of the left thigh). Gently press the right foot against the left leg.

2. Bring the palms of your hands together in front of the heart in prayer pose. Hold for 1 minute on each side. More advanced yogis: Raise your arms straight directly overhead, palms facing in.

Why it is good for you
On days when your mind feels scattered, practice this pose to get centered.



7) Garland Pose

Stretches low back, groin, hips, ankles

1. Stand with feet slightly wider that hip-width. Bring the palms of your hands together in front of your heart in prayer pose. Turn toes out slightly.

2. Deeply bend the knees, squatting down between your legs. Keeping palms together, gently press your elbows to the insides of your knees, opening up the hips. Keep the spine long, chest open. Feel tension in the lower back begin to melt away. Hold for at least 1 minute.

Why it is good for you
Drop into this squat to relieve tummy troubles like constipation and cramps.

1) Child's Pose

Stretches hips, quads, back

1. Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels.

2. Lay your torso between the thighs and bring your forehead to the mat. Extend arms straight in front of you, palms on the floor. Close your eyes and breathe deeply. Stay here for at least one minute.

Why it is good for you
This go-to rest pose opens hips and relieves low back tightness.

2) Downward Facing Dog

Stretches spine, hamstrings, glutes, calves; strengthens deltoids, triceps

1. Start on all fours with your feet and knees hip-width apart. Position hands about shoulder-width apart and spread your fingers wide.

2. Pressing firmly through your hands, lift knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine).

3. Walk your hands forward a few inches and walk your feet back a few inches to lengthen the pose. Squeeze thighs as you press them toward the back wall. Press your heels back and down toward the floor (though they might not reach the mat).



4. Relax the head and neck and let your shoulder blades slide down your back toward your feet. Breathe deeply. Hold for at least one minute.

Why it is good for you
Down-Dog is a top-notch upper body-strengthener. And as an inversion (meaning your hips are higher than your heart), it increases circulation.

3) Reduces Risks of Infection and Inflammation in Your Body
Poor oral health has been linked with the development of infection in other parts of the body. In one study, poor oral hygiene and periodontal disease was associated with the development of pneumonia in older people. Bacteria in the mouth can travel into the lungs, causing infection or worsening of lung conditions.
Other research has found an association between gum disease and rheumatoid arthritis, an autoimmune disease that causes inflammation of the joints. Experts say the mechanism of destruction of connective tissues in both gum disease and RA is similar.   Eating a balanced diet, seeing your dentist regularly, and good oral hygiene helps reduce your risks of tooth decay and gum disease. Make sure you brush twice a day and floss once a day. Using an antibacterial mouthwash or toothpaste can help reduce bacteria in the mouth that can cause gingivitis.



2) Helps Keep Blood Sugar Stable if You Have Diabetes
People with uncontrolled diabetes often have gum disease. Having diabetes can make you less able to fight off infection, including gum infections that can lead to serious gum disease.
And some experts have found that if you have diabetes, you are more likely to develop more severe gum problems than someone without diabetes.
That, in turn, may make it more difficult to control blood sugar levels.
Reducing your risk of gingivitis by protecting your oral health may help with blood sugar control if you have been diagnosed with diabetes.



1) Helps Pregnant Women Carry a Baby to Term
Women may experience increased gingivitis during pregnancy. Some research suggests a relationship between gum disease and preterm, low-birth-weight infants. 
Not all studies have found a solid link, but maintaining good oral health is still the best goal.  If you're pregnant, visit your dentist or periodontist  as part of your prenatal care. Consider it good practice for the role modeling that lies ahead for all new parents.

Source: http://www.webmd.com

Taking good care of your mouth -- teeth and gums -- does more than help ensure you have a bright, white smile.
A healthy mouth and healthy body go hand in hand. Good oral hygiene and oral health can improve your overall health, reducing the risk of serious disease and perhaps even preserving your memory in your golden years. The phrase "healthy mouth, healthy you" really is true -- and backed by growing scientific evidence.
It's never too early to start teaching your children to take care of teeth and gums -- healthy habits learned in childhood can pay off in adulthood. And, if you're tempted to shrug off your good oral hygiene habits -- brushing, flossing, and seeing your dentist regularly -- remember that you're a role model for your kids. Keep in mind these six ways having healthy teeth and gums helps boost overall health.



6) Boosts Your Self-esteem and Confidence
Decayed teeth and gum disease are often associated not only with an unsightly mouth but very bad breath -- so bad it can affect your confidence, self-image, and self-esteem. With a healthy mouth that's free of gum disease and cavities, your quality of life is also bound to be better -- you can eat properly, sleep better, and concentrate with no aching teeth or mouth infections to distract you.

5) May Lower Risk of Heart Disease
Chronic inflammation from gum disease has been associated with the development of cardiovascular problems such as heart disease, blockages of blood vessels, and strokes.
Experts stop short of saying there is a cause-and-effect between gum disease and these other serious health problems, but the link has shown up in numerous studies. The findings of these studies may suggest that maintaining oral health can help protect overall health.



4) Preserves Your Memory
Adults with gingivitis (swollen, bleeding gums) performed worse on tests of memory and other cognitive skills than did those with healthier gums and mouths, according to a report in the Journal of Neurology, Neurosurgery & Psychiatry.
Those with gingivitis were more likely to perform poorly on two tests: delayed verbal recall and subtraction -- both skills used in everyday life.

Continue Reading 6 Ways Oral Hygiene Helps Keeps You Well - Page 2

Points To Remember  
The food you eat makes your blood sugar go up. Diabetes medicines make your blood sugar go down. Together, when each is taken properly, they help you keep your blood sugar at the healthy level.
That's why you should:

Keeping your blood sugar at a healthy level every day can helps you to prevent diabetes problems.

Previous Reading Tips On Keeping Your Blood Sugar at a Healthy Level - Page 1


Source: www.niddk.nih.gov

Persons with diabetes should keep their blood sugar (also called blood glucose) at a healthy level to prevent or slow down diabetes problems. Ask your doctor or diabetes teacher what a healthy blood sugar level is for you.

Continue Reading Tips On Keeping Your Blood Sugar at a Healthy Level - Page 2

Cure a headache
A pounding head can keep you from falling asleep at night, but you don't always have to pop a pill. This move, called Legs up the Wall, gently stretches the muscles in your neck (often the culprit of tension headaches) and relaxes you at the same time—a combo that can ease your ache in just a few minutes.

How-to: Sit on one end of a mat with your right hip touching a wall. Lean back, turn to lie flat on the mat, and extend your legs up the wall; your butt should be nearly touching the wall and your legs should be together. Put your hands on your belly or rest them on the mat above your head. Close your eyes, relax your jaw, and drop your chin slightly. Breathe deeply and slowly in this position for 3 to 10 minutes.

Ease back pain
Slipping into bed should be a peaceful experience, but many Americans suffer from chronic back pain that prevents them from relaxing comfortably. This reclined twist will give you on-the-spot relief and ward off future trouble by stretching and strengthening muscles and ligaments near your spine.

How-to: Lie on your back on a mat, bend your legs, and squeeze your knees to your chest. Keeping your legs bent and knees together, lower both knees toward the mat on the left side. Hold your knees in place with your left hand and gently twist to the right. Extend your right arm and look right; hold for 5 to 15 breaths. Bring knees and hands back to the center, then repeat to the right. Stretch to both sides three times whenever you feel tightness in your back.



Soothe stress
Relaxing for one minute in Child’s Pose gives your mind and muscles a chance to escape everyday madness.

How-to: Sit back on heels with the insides of legs and feet touching. Lean forward, bowing torso over thighs and lowering forehead to mat. Extend arms forward, palms down. Relax into pose, widening knees or bending elbows a bit, as desired. Focus on breathing, taking four to eight counts for each inhale and exhale and relaxing deeper into pose with each exhale.

Continue Reading Page 1 - Page 2

Magic moves
The next time you find yourself lying awake at night, grab your yoga mat: Research suggests this ancient form of exercise can help combat insomnia, relieve stress, and ward off aches and pains that can keep you tossing and turning. Closing your eyes and breathing long, slow breaths can have a sedating effect on the body, says Sara Ivanhoe, featured instructor on VH1's Celebrity Rehab. "I've had trouble sleeping since I was an infant," she says. "One of the reasons I got into yoga is because I wanted to learn to relax on command."

Here are some of Ivanhoe's favorite calming and comforting moves. For best results, put on your pj's first and do them right before you turn in for the night.

Combat insomnia


Easy-to-hold Iyengar yoga inversions, which send blood to the head, can help send you off to dreamland. The gentle Supported Standing Wide Leg Forward Bend is easy to relax into and will help still your thoughts.



How-to: Stand with hands on hips and feet approximately four feet apart, toes slightly turned in. Place a block or short stack of books on the floor in front of you. Breathe deeply; exhale, fold forward, and place hands on floor shoulder-distance apart with fingers spread. Lengthen spine forward and place crown of head on block so both head and neck are fully supported. Draw shoulders away from ears and hug elbows in. (If you feel a hamstring stretch, widen legs and raise block.) Close eyes; breathe slowly in and out through nose. Hold up to five minutes, then come out of pose slowly.

Note: If you have glaucoma or high blood pressure, stick to upright poses.

6) Spice Up Your Meals
Spicy foods contain chemical compounds that kick the metabolism into high gear. Eating a tablespoon of chopped red or green chili pepper can temporarily boost your metabolic rate by 23 percent. Some studies suggest the effect only lasts about half an hour, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes.

7) Eat More Protein
The body burns up to twice as many calories digesting protein as it uses for fat or carbohydrates. Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can jump-start the metabolism at mealtime. Healthy sources of protein include lean beef and pork, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.




8) Drink Black Coffee
If you’re a coffee drinker, you probably enjoy the increased energy and concentration that follows your morning ritual. Well, some of these benefits are linked to a short-term increase in your metabolic rate. In one study, the caffeine in two cups of coffee prompted a 145-pound woman to burn 50 extra calories over the next four hours. Just be sure to drink it black. If you add cream, sugar, or flavored syrups, you’ll take in far more calories than you burn.

9) Drink Green Tea
Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests drinking two to four cups of either tea may push the body to burn an extra 50 calories each day. That adds up to 5 pounds of weight loss in a year.



10) Avoid Crash Diets
Crash diets -- those involving eating fewer than 1,000 calories a day -- are disastrous for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds (at the expense of good nutrition), a high percentage of the loss comes from muscle. The lower your muscle mass, the slower your metabolism. The final result is a body that burns far fewer calories (and gains weight faster) than the one you had before the diet.

11) Best Bets
The impact of different foods and drinks on the metabolism is small compared to what you need for sustained weight loss. Your best bet for creating a mean calorie-burning machine is to build muscle and stay active. The more you move during the day, the more calories you burn. And remember: working out in the morning has the benefit of revving up your metabolism for hours.

Source: http://www.webmd.com/diet/slideshow-boost-your-metabolism

Boosting the metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several factors. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to get a boost. Read on for ways to rev up.


1) Build Muscle
Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.




2) Kick Your Workout Up a Notch
Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.



3) Drink More Water
The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.


4) Have Your Drinks on the Rocks
Ice-cold beverages prompt the body to burn more calories during digestion. Research suggests five or six glasses of water on the rocks can use up an extra 10 calories a day. That might not sound like much, but it adds up to a pound of weight loss per year -- without dieting. You can get the same benefit by drinking iced tea or coffee, as long as you forego the cream and sugar.





5) Eat More Often
Eating more really can help you lose weight -- eating more often, that is. When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time.

4. Use It, Don't Lose It
Your mind and body will wither unless you use them, so it’s important to exercise both. There’s no sense in living to 100 if you can’t remember names or take care of yourself. Keep your brain engaged, and get your body moving. In one Harvard study, vigorous exercise extended lifespan and reduced risk of death.

5. Mind Your Middle
Maintaining a healthy weight and trim waistline may be key to longevity. A recent study by the National institutes of Health found that waist circumference was a strong predictor of mortality. Measurements of more than 44 inches in men or 41 inches in women were associated with 25% higher mortality rates.

6. Get Fresh Air
A recent study in The New England Journal of Medicine found that a reduction in air pollution in cities between 1978 and 2001 was estimated to have increased the lifespan of city-dwellers by five to 10 months, depending on the amount of pollution reduced.

7. Make It a Family Thing
In a study of centenarians in the U.S., people who had a 100-year-old brother or sister lived longer than others born in the same year. Men with a centenarian sibling were 17 times as likely to be centenarians themselves. Women were eight times as likely.

In the United States, life expectancy was about 48 years for women and 46 years for men born in 1900. Just 50 years later, it climbed to 71 for women and 66 for men. And recent numbers put life expectancy at roughly 80 for women and 75 for men. 

 Getting the right amount of sleep is important to health and lifespan. The problem is figuring out what that right amount really is. In a 2002 study based on the self-reported sleep habits of more than a million people, about seven hours a night produced optimal longevity. Those reporting more than eight hours or less than five hours had, on average, shorter lifespans.

In a study of 20,000 British participants, eating at least five servings of fruits and vegetables a day, drinking alcohol moderately, exercising, and not smoking were habits associated with a potential 14 extra years of life.
 

 When it comes to longevity, having a network of close pals may be even more important than family. A 10-year study in Australia found that people with large social networks were 22% less likely to die over the following decade than those who reported having fewer friends.

I know the ads can be tempting but most supplements have not been proven to work. Even if they have been shown to have some benefit, the manufacturers are not regulated. So it is hard to say what you are getting. Bottom line is there is no magic pill to lose weight or burn fat. Some supplements may help for some but it should not be the focus. A supplement is exactly what it says. It should supplement your current diet, not replace it. Avoid the ads with fitness models showing their ripped muscles. There is a good chance they do not even take the supplement they are promoting. Stick to a daily multivitamin and avoid the fancy fat burners and muscle builders unless you have done your research on them.

Unfortunately, losing weight takes time. I already said that 1-2lbs is the average you will lose on a good plan. Most people do not want to hear this but it is true. Think of how long it took you to put on the weight. It will take even longer to get it all off. Give your workout program a chance. Stick with a program for at least 3 months. If you have noticed nothing changing you are probably on a bad program. Reevaluate it and try again. You might not get it right the first few times, especially if you are trying it on your own.

10. Overdoing it in the beginning

I’m sure by now you are motivated and ready to get started on a fat burning routine. Hold up a minute and plan out a strategy. I have seen many individuals throw things I’ve told them right out the window. I give a progressive program that eases their bodies into the workout so they don’t kill themselves. Instead they want to do more and more. I love seeing the drive but you have to be very careful. Doing too much too fast can lead to serious injuries. Look for signs of overtraining.
 

Reference: http://www.fitorbit.com/articles/73-fitness-tips-article-10-biggest-mistakes-made-when-trying-to-lose-weight

A cardio routine is a great part of an exercise program but sometimes people can take this too far. The thinking process seems to make sense: if I do more cardio I will burn more calories and lose more weight. Unfortunately, it doesn’t work out this way. When you perform long duration cardio, a few things happen in your body. First, prolonged aerobic exercise increases cortisol response in your body. Cortisol is a hormone that is released when stress is placed on the body. High levels of cortisol in the body create a catabolic environment. This means that the body will break down muscle proteins for fuel. Not only will cardio increase cortisol, but it will decrease testosterone which will promote muscle growth. When this situation occurs, you will lose more and more muscle mass and not necessarily burn significant amounts of fat calories. In order to limit this effect in the body, stick to cardio workouts that last around 30 minutes and focus more on increasing the intensity.

In the previous mistake we learned that too much cardio is a bad thing for weight loss because it can deteriorate the muscle. The only thing that will promote healthy muscle growth is resistance training. Yet many will skip their strength workouts because they are afraid of bulking up and looking like a body builder. Most body builders shown on TV and in ads use drugs to help them get that big. It is extremely hard to build that much muscle with just a weight training routine. I could write a book on the benefits of resistance training, but I don’t want to take too much of your time. Some key points, however, are it will build muscle mass which increases your metabolism, it will promote higher bone mass density, and it will create a higher post-exercise oxygen consumption than cardio alone. This last point might sound technical but it is so important for weight loss. In a tough workout you will burn a couple hundred calories. After the workout your body has to get to work repairing the damages you made during the exercise and restore everything back to how it was before you worked out. This can take hours or even days to get back to normal. Until it does, you will burn more calories than you would if you had not worked out. If you are serious about losing weight, you will not be very successful without a strength routine.

It can be hard to design a routine to follow but if you stick to some basic guidelines you will be fine.

• Perform 2-3 workouts per week

• Perform exercises that involve multi-joint movements

• Perform 3 sets of 8-12 reps to help build muscle mass

• Perform at least one exercise for each major muscle group or movement pattern (push, pull, squat, bend, lunge, and rotate)

6. Not keeping a food journal
They have done research where they take two groups of people, put them on a workout/nutrition plan, and tell one group to keep a journal of everything. The research shows that the group who kept track of everything lost more weight and was more likely to stick to a program. Unless you are writing things down you will not be sure how much you are eating. It is also a great idea to have someone review your journal. This can be a friend, family member, personal trainer, or anyone else who would help you. Even if this person is not a nutritionist, the idea that someone will be checking it will help you stay accountable.




7. Not tracking results
Most people will track their weight. This is not usually the best way to keep track of your progress. You can become obsessed with your weight and give up if you don’t lose weight every day. Instead, take circumference measurements on different areas of your body, have your body fat measured, and keep track of weights you use or distances you run. The scale doesn’t always tell the whole story. If you lose fat but gain muscle you might not see a big drop on the scale. If you measure your body, however, you can see exactly where you are losing weight. Having your body fat measured is also a great way to see if you are losing fat or not. You may have to hire a personal trainer for this, but many times he or she will to it for free. So take advantage of having a professional take measurements. If you are working out you will see strength improvements. Each week you should try and lift more weight than the week before or get more repetitions. You can test yourself by performing as many push ups or squats in one minute and see if you improve. Also, keep track of how fast you can run, swim, bike…. a given distance and see if you improve. It might not be a change in weight, but it still feels good to know you are making improvements.

With so much information out there now in the fitness world, it is hard to determine what is good advice and what is bad. Bad advice can lead to serious issues, such as injuries, and most likely will not get you to your goals. The following are the 10 biggest mistakes made when a person decides they want to lose weight.

1. Fad Diets
With a quick Google search you can find hundreds of diets that say they will help with weight loss. Most of these diets, if followed, will make you lose weight. However, some will cause unhealthy weight loss and most likely will not keep the weight off for good. Look out for any diet plan that says you will lose more than 2lbs per week. They won’t let you eat entire food groups or limit you to certain food or involve a cleanse or supplement that must be taken. Bottom line is if it sounds too good to be true, it probably is. Do your own research on the diet. Don’t pay attention to most before and after pictures since they are usually tampered with. Any diet that you plan to start you should be able to stick with for the rest of your life. If you cannot, you will not keep the weight off once you start eating normally again.

2. Eating extremely low calorie diets or starvation


Many individuals will decide to stop eating to lose weight. While again you probably will lose weight by doing this, it is obviously extremely unhealthy and dangerous. When an individual goes on a very low calorie diet, problems start to occur. If no food is in the body, then there is no fuel for the body to function. When the body does not get adequate fuel for functions, it has to get it from somewhere. Since your body thinks that it is starving and may not get another meal, it will save fat cell until the last possible moment. Obviously you still need to move, so you brain signals for your body to start breaking down muscle to turn protein into energy. You will continue to lose muscle mass and keep fat. On top of all of this, your metabolism will get slower and slower. If you stay with this type of diet long enough, your metabolism may never recover and you may cause serious health risks to your body. If you, or anyone you know, has this problem you should seek counseling immediately.

Stand with your feet hip-width apart, holding a pair of dumbbells in front of you. Keeping your knees slightly bent, lean forward at the waist until your torso is parallel to the floor and the weights are at mid-shin level. This is the starting position (A). Pull the weights up toward your rib cage(B). Stand up, holding the dumbbells at your shoulders (C). Reverse the movements by lowering to the bent-over row position and extending your arms back to start. That's 1 rep.

Holding a dumbbell at your left shoulder, lie on a stability ball, keeping your hips in line with your knees (A). Push the dumbbell straight up to full extension (B). Grab your left wrist and rotate your body to the left, keeping your hips in position (C). Return your shoulders to the ball and lower the weight to your shoulder. That's 1 rep. Finish the reps on the left, then repeat on the right.

Previous STEP 1- STEP 2

Want to feel better, have more energy and perhaps even live longer? Look no further than old-fashioned exercise.

The merits of regular physical activity — from preventing chronic health conditions to promoting weight loss and better sleep — are hard to ignore. And the benefits are yours for the taking, regardless of age, sex or physical ability. Need more convincing? Check out seven specific ways exercise can improve your life.

Fitness programs abound, from yoga and Pilates to step aerobics and strength training — either at home or in a gym. So which type of fitness program is best for you? Use these 4 simple steps to find out.

Start in a pushup position with your toes on a stability ball and your hands on the floor (A). Keeping your legs straight, raise your butt toward the ceiling, drawing the ball toward your arms (B). Pause and roll back to start. Pause, then do a pushup. That's 1 rep.

Get into pushup position with your arms straight and your hands resting on dumb-bells, feet slightly wider than hip-width apart (A). Brace your abs as you pull one dumbbell toward your body until your elbow is above your back (B). Pause, then slowly return the weight to the floor and repeat with the other arm. That's 1 rep.