How Tai Chi Helps Older Adults Avoid The Painful Skin Condition
Shingles
By Yoshi Kundagawa

Tai Chi for seniors is a martial art that originated in China,
and is normally practiced with the goal of living a long and
healthy life. Because Tai chi is becoming more popular, more
and more senior citizens are getting involved Tai Chi for
seniors and finding that they are living longer and healthier
lives.

Prior to Tai Chi being introduced into western countries, the
health benefit was explained through traditional Chinese
medicine, which is not supported by modern medicine. Tradition
Chinese medicine focuses more on the body and healing
mechanisms that come from within, rather than from a
pharmaceutical lab or doctors office. Many scientific studies
have been performed on the art of Tai Chi, and the results were
very favorable.

Some studies have shown that by practicing tai chi for seniors
over a long period of time can promote control of balance,
flexibility, and can even increase the condition of the heart
and cardiovascular system. Tai chi for seniors is also great
because it has shown to reduce pain that could be a result of a
fall in an elderly patient. Tai Chi can also help elderly
patients who may be experiencing arthritis, MS, Parkinson’s,
and even Alzheimer’s. The symptoms of ADHD can be reduced in
adolescents practicing Tai Chi, and one can even burn as many
calories as a skier when practicing the low-impact movements of
this martial art. Tai Chi provides many benefits for people of
all ages, but tai chi for seniors shows the most benefits. For
those who have ever suffered a heart attack, high blood
pressure, or heart surgery, Tai Chi for seniors will be simple
to practice and leave you feeling healthier and happier.

One scientific study showed a significant link between Tai Chi
and a vaccine. A group of healthy adults were giving VARIVAX,
which is the Varicella vaccine, and only half of them
participated in Tai Chi. The Varicella zoster virus causes an
infection and rash referred to as the chicken pox, and if the
virus were to be reactivated it is referred to as shingles. The
study showed that 16 weeks later, those who participated in Tai
Chi on a regular basis had a higher level of immunity to the
zoster than those who did not perform the martial art.
Performing Tai Chi does not directly prevent anyone from
getting shingles, but it does increase the effectiveness of the
vaccine.

Because old age brings along poor health, it is important for
the elderly to participate in an activity to stimulate their
mind as well as their body. Tai Chi for seniors is a perfect
activity, since it is easy to keep up with and has been added
health benefits. Tai Chi is a family oriented martial arts
program, and can keep you living a long and healthy life.

About the Author: Yoshi E Kundagawa is a freelance journalist.
He covers the mixed martial arts industry. For a free report on
Tai Chi for seniors, visit his blog:
http://blog.martialarts3000.com/2007/06/07/exercise-and-excellence-in-the-martial-arts

Source: http://www.isnare.com

Dos And Don’ts For Taking
Natural Vitamin Supplements

By Mario R. Churchill

Natural vitamin supplements are mostly beneficial, but there are also rare instances when they become hazardous to your health. Practice caution when taking natural vitamin supplement by adhering to the following dos and don’ts.

Do consider your health. If you’re not willing to visit your doctor and have a general checkup, try to identify your physical strengths and weaknesses because this will let you know which specific vitamins you need regular dosages for and which ones you need extra of.

Do choose multivitamins over natural vitamin supplements that contain specific vitamins only. Taking multivitamins will ensure that you get a healthy dosage of all essential vitamins as well as important minerals. It also helps you maintain a routine more easily because you only need to take one tablet a day for multiple vitamins (thus its name).

Do practice care when choosing which natural vitamin supplements to take. Read consumer and professional reviews regarding the product.

Do consider your budget when choosing which natural vitamin supplements to take. As taking natural vitamin supplements can be a lifelong routine, it will become a permanent part of your budget. Make sure you purchase only one you can afford to take regularly without crippling your finances too much. You could also inquire with your insurance company if they have any advice and discounts to offer.

Do not buy any natural vitamin supplement that is not approved and licensed by the US Food and Drug Administration. Unlicensed drugs may have serious side effects that could endanger your health or worse, your life.

Do not buy any natural vitamin supplement from any illegitimate vendor. Even though you know the seller personally, it’s still better to purchase from a legitimate pharmacy.

Do check the expiry date of your natural vitamin supplements because there are illegal drugstores which continue to sell expired medication to the public. Consuming expired vitamin supplements can lead to a number of health complications.

Do observe time properly when taking natural vitamin supplements. It’s possible for their benefits and effects to be enhanced if you take them on the dot. Setting your watch to alarm on a particular hour every day isn’t too much to ask, is it?

Do eat healthy food if you wish to increase the effects of taking natural vitamin supplements. While they can certainly contribute a lot to your health, they shouldn’t be seen as miracle workers. Natural vitamin supplements won’t help at all if you counter them by eating too much fried foods and sweets. Match your healthy habit with a healthy diet. Eat lots of vegetables and fruits while reducing intake of oils and fats.

Do exercise regularly. A daily workout will only serve to complement the significant benefits provided by natural vitamin supplements. Think of it as natural vitamin supplements laying the foundation of good health and exercise as the glue that maintains it. Choose the type of exercise you can have fun with and one you won’t have any problem performing at your preferred time of the day. Fifteen to thirty minutes’ worth of workout would do.

Do adopt a healthy lifestyle as well if you wish to maximize use of natural vitamin supplements. Consider quitting smoking, reducing intake of liquor, and try sleeping the required number of hours every day.

Those are the dos and don’ts to make sure that natural vitamin supplements play their role the way they’re supposed to in your life. Stay healthy!

About the Author: Mario Churchill is a freelance author and has written over 200 articles on various subjects. For information on natural vitamin supplements and or to purchase nutritional vitamin suppSource: www.isnare.com

Need to lose a few pounds? Hypnosis for weight loss is a great
way to shrink the waistline. Hypnosis for weight loss allows
you to change yourself in several healthy ways. It will work
with your chosen diet, a bit like having your own personal
assistant always by your side.

The first thing hypnosis for weight loss helps you lose weight
is retraining your body to not need so much food. Your body may
become addicted to food for several reasons, you may have eaten
due to boredom, to be social or to make yourself feel better.
Eating for reasons such as the ones previously mentioned is
unhealthy and can lead to health problems. With hypnosis for
weight loss you can retrain your sub conscious back to a
natural, healthy state.

The second thing hypnosis for weight loss can do is make you
have the energy you need to work out. Working out is important
when losing weight, because the scales do not tell you how much
muscle you have (unless you’ve bought one of the top of the
range body monitor scales, of course). Without muscle, you may
lose weight but you become fat on the inside, which is more
dangerous to your health than fat on the outside. You can use
hypnosis for weight loss to gain the energy you need to keep
your cardiovascular system running smoothly.

The third thing weight loss hypnosis can do for you is allow
you to get a better nights sleep. With less time sleeping
because of weight loss hypnosis, you will have more time. With
this time you can use it on more weight loss hypnosis,
exercising or spend it with the family or doing tasks you
otherwise wouldn’t have the time to do.

Weight loss hypnosis, its for your health.

About The Author: Discover how you can lose weight with
hypnosis at http://www.squidoo. com/lose- weight-with- hypnosis

Being a runner you have no doubt suffered from a “charley horse” or leg cramp.  Ever wonder why? 

In my experience, I discovered that if I wasn’t fully hydrated, then a cramp was definitely on the horizon.  In fact, there are several different causes for cramping, especially amongst athletes.   

Obviously, one cause is dehydration. This happens when we fail to intake enough fluids. How to know how much fluid to ingest? Well, if you don’t mind me getting a tab gross here, the easiest way is to check your urine. 

Contrary to popular opinion your urine is not supposed to be yellow, but rather clear or pale yellow. Therefore, if you are capable of passing at least one clear urine a day, then you are fully hydrated. 

Another method is to take your body weight, say 100 lbs. and divide that number by 2 (100/2 = 50)  Now, you should be drinking at least 50 ounces of fluid, preferably water, a day. This will help you avoid most leg cramps. 

Of course, dehydration isn’t the only cause for the leg cramps. Lack of sodium, potassium, chloride, calcium and phosphate may be another cause, especially if you are running in hot weather. Replacement of the lost electrolytes will definitely help. Try drinking some Gatorade or other sports drink about one-half hour before you go out for your run to be sure that your body is ready for the work. Also, be sure to drink a sports drink immediately after your workout. 

Over exertion, or fatigue, is the most common cause of cramping.  When your muscles are deprived of oxygen it leads to the accumulation of a byproduct called “lactic acid” in the muscle.  Once this accumulation of lactic acid becomes too great, the muscle revolts by going into spasm or cramping.

Try to listen to your body. You may be surprised at what it is saying. Pushing through the pain is not always a wise decision.  Try not to buy into the “no pain no gain” philosophy of exercise.

You do your body more harm than good and it could cost you weeks in recovery time; whereas, if you just rested one day, you wouldn’t miss that much training time and be well on your way to your goal. 

Curiously, another cause for leg cramping could also be due to you having one leg longer than the other.

Or you run with too much rolling in of the foot or too much rolling out of the foot. Proper form is crucial as well as the proper fitting shoes. 

These cramps are quite painful and usually disappear on their own, sometimes leaving the affected area sore for several days. 

Here are a few tips to help you get through the pain: 

Stop running and gently stretch and massage the cramping muscle. Hold the stretch until the cramp stops. 

Of course, the best way to conquer the leg cramp is not to get one in the first place! 

Here are a few preventive measures: 

Stretching – after a few minutes of a light jog/run, stop and stretch your muscles. Do light stretching, no jerking, and hold for 5 seconds.

Never, ever stretch cold muscles. If you have been running for awhile you would say wait a minute here, you are supposed to stretch before you run. Wrong. Current research has shown that stretching without warming up your muscles first causes more injury than prevention. 

After your run, take a few minutes, after your cool down of slow walking for 5 – 10 minutes, and perform the following:

Stretch the calf muscle: In a standing lunge with both feet pointed forward, straighten the rear leg.

Stretch the hamstring muscle: Sit with one leg folded in and the other straight out, foot upright and toes and ankle relaxed. Lean forward slightly, touch foot of straightened leg. (Repeat with opposite leg.)  

Stretch the Quadriceps muscle: While standing, hold top of foot with opposite hand and gently pull heel toward buttocks. (Repeat with opposite leg.)

Hypertension Is No Excuse Not to Exercise.

By Valerie Slaughter, Author “You Want to Do What!?”

You know you are to get more exercise but how do you accomplish that if you have hypertension? Hypertension, or high blood pressure, affects nearly 50 million Americans and is often referred to as the “silent killer” because it doesn’t have any specific symptoms. In fact, unless you have regular physical exams you would not even know you had it.

As with any health condition, or if you have not exercised for a long while, your doctor’s approval should be obtained before starting an exercise program.

The key to a successful exercise program is consistency. To be consistent it is important to choose an exercise that you enjoy. Start out slowly and gradually increase frequency and duration.

Walking, swimming, cycling and low-impact aerobics, or endurance activities, should be the core of you exercise program. Do not perform exercises that include an intense isometric component as this can cause extreme and adverse fluctuations in blood pressure.

Start out with three sessions per week with a duration of ten to fifteen minutes at a time. As your fitness level increases, add five minutes more to your workout with your ultimate goal to reach 30-60 minutes at a time.

Once your aerobic condition improves you can add low resistance, high repetition weight training. It is important to remember to never hold your breath during any weight lifting as this will result in large fluctuations in your blood pressure and even increase the potential of you passing out or, worse, result in a life threatening event such as abnormal heart rhythms.

Not into lifting weights? That’s o.k. You can use resistance bands to accomplish nearly the same result. In ten to twenty minutes you can easily get a whole-body workout. Not only that, but they can be done in the privacy of your own home.

The exercises are performed slowly and in a controlled manner while using a relaxed grip. Here are some examples of a resistance band workout:

Chest Press:  Stand with your feet shoulder-width apart, knees soft, posture erect and abdominals tight. Grasp the ends of the band in both hands and place behind your back, under the arms, at chest level. Bend and raise your elbows to chest level. Keeping your wrists firm and palms parallel with the floor, extend your arms straight in front of the body; do not lock out the elbows. Return to starting position and repeat – 20 times.

Squat:  Stand with your feet approximately shoulder-width apart. Place the band under the arches of both feet, holding the ends comfortably in each hand. Look at a point slightly higher than your head and contract your abdominals to maintain proper posture (keep breathing though). Bend your knees until your upper legs are just above parallel in relation to the floor. Keep your heels down, your body weight over the ankles and your abdominals tight with your low back in a natural arch. Make sure you can see your toes as you bend your knees. Return to starting position and repeat 20 times.

Hamstring Curl: Stand behind a chair, placing one or both hands on the chair for balance. Step both feet inside the loop of your band and position the band around your ankles. With good posture and contracted abdominals, shit your body weight on to one leg. Keep your supporting leg softly bent at the knee through the exercise. With your knees aligned and foot flexed, contract the hamstring and bend your “free” leg ninety degrees toward the buttocks. Slowly return to starting position and repeat 20 times. Change legs and repeat 20 times.

Lat Pulldown:  Stand with your feet shoulder-width apart, knees soft and abdominal tight. Grasp the band so hands are slightly wider than shoulder-width apart. Lift you arms just above your head, palms facing front; look straight ahead. Extend arms laterally at shoulder height with firm wrists and slightly bent elbows. Pull your should blades back and together and expand the chest. Return to starting position and repeat 20 times.

These are just a few examples that can be done with resistance bands. As you improve you may need to graduate to a band with greater resistance.

If you decide to use regular weights remember never to hold your breath and to use light weights with high repetitions.

If you are regularly active for the long-term you will not only lower your blood pressure, but lose weight also. Most people will see a drop in their blood within the first ten weeks after increasing the amount of activity they do.  You can too!

Want An Effective Weight Loss

          Method? Try Running

By Gray Rollins

How to Lose Weight Running

Do you need to lose weight and get in shape? Well, running is one of the most ideal activities for that purpose. First of all, it is very hard to get that kind of intense workout doing things such as running or low impact aerobics. In many ways, running is an ideal activity because even if you can get a good workout doing something else, it is a lot easier to keep on creating a challenging workout with running.

Set Weight Loss Goals

Before you set out to create a running plan for weight loss, the first thing you should do is decide what you want to accomplish. Determine how much weight you want to lose and how quickly you want to lose it. This will affect how often you will run and how long each running session will be. The faster, further, and longer you go, the more weight you will lose.

Create a Weight Loss Plan

The next thing to do is to create a running weight loss plan based on your goals. The plan should include your route, how long the route will take, and how long you want to stick with that particular route. If you want to run three or four times a week, a course of around three or four miles should be adequate.

Eat for Weight Loss

You may realize that no that you are running more, your appetite has increased. That is your body’s way of telling you that you need more nutrients in your diet. It is important to eat when you get hungry, otherwise it will harm your metabolism. The important thing to remember is to make good food choices and to not overeat. As long as you are eating a little less than what you need, it will not hurt your metabolism. In fact, you will begin to lose weight because your body will use your extra fat as fuel.

Keep it Challenging

One thing about running is that it is very easy to adapt to your current plan. That is why it is important to keep the workout challenging. One way to do this is to change your route after a few weeks by either lengthening it or choosing something else. Another good way to make your running challenging is to do intervals. Interval training is when you alternate running fast with jogging. You can increase the fast running intervals each time you feel your body begin to adapt.

It is not only possible to lose weight running, but running makes it much easier. Just remember to keep your route challenging and to make sure you eat nutritiously.

About the Author: Gray Rollins writes for TheRunnersGuide.com. Learn more about how to lose weight by running and the benefits of running by visiting us.

Source: www.isnare.com

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don’t realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that “beer belly” appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.

Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There’s just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for “miracle” fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can’t spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn’t work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I’ve actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I’ve spent over a decade researching this topic, analyzing the science, and applying it “in the trenches” with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution… all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program.

Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork… it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It’s really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don’t waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at…

http://www.truthaboutabs.com/

Train hard, eat right, and enjoy life!

Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author – The Truth about Six Pack Abs