Ways to Stay Fit, Get Healthy - the Struggle

Is weight loss surgery all it's made out to be?

2015-12-18T03:17:00.000-08:00

I can't help it

Let's face it, accepted wisdom is that losing weight is good for your health. I'm sure one of the unspoken reasons we want to lose weight is to change our looks and possibly appeal to our vanity.

Do you dislike certain features in your appearance that you have no control over?
Do you see your nose as being too big, or too little, too pointed or too flat? Do your ears stick out too much? Is there a chin or more than you'd like? More wrinkles than you'd expect for your age? I'm sure the list could go on.

But, what ever our self image, losing weight is one thing we can do (assuming we’re overweight), that is totally under our control and doesn’t require visits to clinics or vast sums of money to change. If only it was so easy.

It’s a huge struggle to keep to a diet, to visit the gym, or keep to a regular exercise regime. There must be a faster way to get rid of unwanted weight and unwanted fat. And, there is. It goes by the name of Biaratric Surgery or surgery to lose weight. But, is relying on surgery to lose weight a good idea?

How do we see ourselves?

How do we see ourselves? Whether you choose what might seem as the more arduous method to lose weight, exercise and diet, or a more immediate approach using a surgeon's scalpel or laser, the rise in overweight people in the western world is a challenge as the graph below illustrates:

Obesity forecast to get worse

So what are your choices for losing weight via the scalpel?

What if you could shrink your stomach forcing you to eat less. The forced diet approach? The type of surgery you need to ask your doctor about is called Malabsorptive/Restrictive surgery. The operation removes or bypasses part of your digestive tract, making it more difficult for you to absorb calories. Isn't that what you want?

A popular surgical operation is Gastric Banding. Sounds painful. But the cliche applies no pain no gain. You'll feel abdominal pain and the usual discomfort following any kind of surgical procedure. So what's involved? The surgeon uses an inflatable band that squeezes your stomach into two sections, a small upper section and a larger lower section.

A narrow channel connects the two sections. Visualise an hour glass or, better still have a look at this animation on how the operation is carried out. The amount of food you eat can be measured into a single cup, which should be sufficient to satisfy your hunger before you begin to feel ill. One other point, crunchy food is out so needs to be softened or chewed well.

Have a read of Vicky's story. Vicky's weight peaked at 17.5 stones, but she's 5ft 1in and her BMI was 47. (A reading of over 25 is considered obese). After eight months, her weight was 15 stones (BMI 39) and target weight 9-9.5 stones (BMI 24). This case illustrates that Gastric Banding isn't necessarily the magic wand for getting rid of excess weight immediately after going under the scalpel.

Another option is sleeve Gastrectomy. This operation might make you decide dieting and exercise is more agreeable. With a Gastrectomy, your surgeon removes around 75% of your stomach. Ouch. What’s left of your stomach is a narrow tube or sleeve. This is connected to your intestine. Today, sleeve gastrectomy is the fastest-growing weight loss surgery option in North America and Asia.

Heavily advertised in some newspapers is Liposuction. It sounds the least invasive of weight loss surgeries and removes unwanted fat, more a form of cosmetic surgery to make you ‘look good’ by getting rid of excess fat rather than forcing you to eat less.

The great thing about liposuction is you choose the part of the body you want to change. Arms too fat? Answer liposuction. Legs too fat? Answer liposuction. One chin too many – liposuction and finally, too many tyres around your middle then choose lipsuction. Watch this 9 minute video to see what you might have to go through to sculpture your body to get the shape you want.

Did you watch the video? Did it put you off from going under the scalpel? Don’t worry you can still sculpture your body with Laser liposuction. The procedure is Laser Lipolysis, laser assisted liposuction. The laser melts the fat making fat removal easier and more consistent. This next video takes you from the opening consultation to the results months after the procedure was performed, a bit longer the video is 21mins long.

You could read pages and pages of research arguing for or against whether weight loss surgery is right for you. Whatever the level of risk whether it’s quoted as low or moderately low. There is risk. Risk with the anesthetic and the usual risks associated with any invasive operation on your body.

Liposuction sounds the least risky. You can at least target one part of your body and if successful target another area. But, if you want to eliminate all risk, you’re going to have to continue with your struggle to stay fit and getting healthy with diet and exercise. And, discipline yourself to say NO to…

Get in the right mood to lose wight

2015-11-06T23:41:00.000-08:00

If you’re like me you eat even if you’re not hungry. For example, your work colleague returns to their desk with snacks or chocolates and you begin to feel hungry. Until that point, the thought of food never entered your mind.

All hopes of dieting, losing weight are dashed in that moment and you kid yourself with mantra, ‘I’ll start the diet and begin losing weight tomorrow’.

How you feel, your mood can be a major factor in combatting the struggle to reduce weight.

Mood Ring - Photo by Bob Smith

So how can change how you feel or your mood? Oils. Oils and their aromas can change our mood and how we feel about losing weight.

When thinking about aromatherapy and the different oils that can aid weight loss you should remember we’re all different. Different people respond very differently to different oils - there is no one oil that meets all requirements. Because a particular oil is good for one person it doesn't follow it is going to work for someone else. Different oils also react in different ways based on how you use them.

Oils can be inhaled, added to bathwater, massaged or burned and how the oils are treated can help affect our moods.

Photo by Yenhoon

Here are some of the oils to try out to get you into the mood to lose weight and overcome the struggle to stay fit and healthy.

If you crave sugar and spice and all things nice or sweet try the aroma of Vanilla oil - the sweet smell really should satisfy your desire for something sweet to devour.

Stress the by-product of modern life – there is a variety of oils which can easily help de-stress and calm the mind. These are frankincense, jasmine, ylang ylang lavender, grapefruit, geranium, rose, sandalwood, benzoin, bergamot, mandarin, vetiver androman chamomile.

Down in the dumps where there is no light at the end of your particular tunnel but an oncoming train, get a boost from the pleasant aroma of jasmine oil.

If you feel your emotional state is not all it should be or you’re feeling depressed try juniper berries – the aroma should gently send the thoughts plaguing your mind right to the back so you almost forget. Ok, not a permanent solution but you get a temporary respite.

One of the tell-tale signs of depression is the need to eat to find comfort and make depression more palatable. Try these oils to conquer any depression symptoms and help with weight reduction include lemon, grapefruit, frankincense, clary sage,jasmine, ylang ylang, orange,geranium, sandalwood, helichrysum andorange blossom.

Putting scepticism aside, why not give at least one of these oils a go, the only thing you have to lose may be those extra pounds or Kilos.

Beat the struggle to stay fit and improve your memory

2015-09-12T01:29:00.001-07:00

If you're like me, despite all the good intentions it's still a struggle to stay fit. Exercising we all know is good for body especially the heart, but it may be no surprise that it's equally as good for the brain. And when it comes to relying on memory it's the brain we depend on.

Anyone who has ever tackled a StairMaster has a pretty good idea of what happens to your body when you break a sweat. But here's what's going on in your head at the same time: All that extra blood bathes your brain cells in oxygen and glucose, which they need to function. The more they get, the better they perform. So what easy exercises can you do that can stimulate the brain and help your memory?

This is a very easy exercise, doesn't need special equipment, you don't even have to change your clothes into gym wear and you can do it anywhere. A couple of the goals of this exercise is to clear a foggy or dull head.

If you found the exercise in the video not sufficiently strenuous try other moderate-intensity exercises, such as swimming, stair climbing, tennis, squash, or dancing.

Don’t forget that household activities can count as well, such as intense floor mopping, raking leaves, or anything that gets your heart pumping so much that you break out in a light sweat.

Here are 4 tips to exercise your way to a better memory:

Walk briskly to your destination from where you park the car. Or, combine this with parking the car that bit further from your destination. I park my car just under a mile away from the train station and it involves climbing a hill on the return journey
If you catch the bus to work get off at a stop earlier than you do normally, combine this with getting on at the next stop from the one you normally get the bus
Do you normally take lunch at your desk or in the staff restaurant? Take a walk to buy your lunch and take the longer route back to the office
Buy some hand weights, if don't have any, and pump up those muscles, remembering to warm up and cool down for each exercise routine by stretching out.

And finally, nothing to do with physical exercise, challenge yourself to memorise a 20 digit number, this video shows you how.

Should I get a personal trainer?

2015-01-01T15:37:00.001-08:00

While personal trainers are favoured by celebrities and high powered , is a personal trainer within my reach? Am I being pretentious? Well, a personal trainer could in fact be the right solution to beat the struggle to become fit and stay healthy according to Nicole Dobernig on Infofit, North America's School for Fitness Professionals in her article Why Have a Workout Session With a Personal Trainer? - Infofit, by having a trainer is the swiftest way towards improving fitness and your overall health. Think again If you believe hiring a personal fitness trainer is just a waste of hard earned money; you cannot be more wrong. These fitness professionals are educated in every aspect of fitness so they can guide you reach your fitness goals in the swiftest fashion possible.

So how do you go about getting your own personal trainer? As with most personal services, a personal recommendation is the best route. But if you’re like me you’re not one for frequenting gyms so personal trainers and those who use aren’t likely to be in your circle of friends.
The Dr Fitness Blog has some great tips. The first one is checking that whoever call themselves a personal trainer are infact qualified as such. There are programmes that certify and check the competence of people calling themselves personal trainers.
When you first meet with a prospective personal trainer make the meeting an informal interview and probe how they propose to make you fitter than you are? Will they weight you every session, will they measure you bodyfat and how will they measure it?
Have a look at the Dr Fitness Blog for suggestions on selecting a personal fitness trainer so you make the right choice.
How to Hire a Personal Trainer (Part 2) « the Dr. Fitness blog
http://thedrfitnessblog.wordpress.com/ Wed, 12 Nov 2014
Tai's fitness video below shows some of the fitness routines you can expect if you do decide to hire a personal fitness trainer. Tai's 14 minute video, doesn't show actual exercises but using a whiteboard he describes the schedule of exercises you could expect to practice on a daily basis. The video isn't too in your face and is easily watchable.
How To Create A Workout Routine (1 of 2) - By Personal Trainer Tai

Staying fit in middle age leads to healthy mind

2014-12-25T23:32:00.001-08:00

How often do we read about the prospects of living to 100 are close to being reality. Improvement in medicine and health awareness are possible the biggest contributors in helping us extend our mortality. But, living longer with a poor quaility of life doesn't fil me with joy.

Now in my early fifties my short term memory suffers temporay lapses, forgetting peoples' names, where I put down my glasses or car keys. There is a technical name for this according to scientists - CRS, or Can't Remember Stuff, says David R Jacobs, a professor public health.

The solution to halting the decline in mental agility is physical agility. This article in the New Yorks times shows that if you you're middle aged or approaching this phase in your life, getting fit can help arrest mental decline.

The Benefits of Middle-Age Fitness - NYTimes.com

http://well.blogs.nytimes.com/

Even if you haven't previously bothered with exercise, getting fit in middle age appears to reshape the landscape of aging.

And, from a practical view check out this you tube video that shows how to get fit without going to the gym. Let's face it, of you have the physique of a Mr Universe and surrounded by fit 20-30 year olds you're not likely to be in a hurry to join a gym to gain a leap in your self esteem. Don't take the video too seriously and I'll ask you to forgive me in advance of the soundtrack...

Exercise for keeping healthy and looking young for middle and old age people

PHYSICAL EXERCISE FOR MIDDLE AGE PEOPLE.

Don't let muscle cramps cramp your fitness goals

2014-11-02T13:05:00.000-08:00

I’ve got cramp. A painful condition and one which most of us can sympathise or even empathise with the sufferer, as we'll have suffered ourselves. But, it is arguably a good enough reason for those of us struggling to stay and keep fit to give up the struggle.

Leg cramps can be the worst type of cramp preventing you from exercising and doing those workouts you promised you'd do. While cramps are short lived and don’t cause permanent damage it’s a setback you don’t need.

So what causes cramp, and can you do anything to stop it or, reduce the pain so it doesn’t become a blocker to getting and staying fit?

Why you get muscle cramps

Here are a number of reasons why you may be getting leg cramps at the beginning of an exercise period. Just to note, cramps are involuntary contractions of your muscles:

- potassium deficiency
- Calcium deficiency
- Magnesium deficiency
- Lack of activity
- Dehydration
- Too much activity
- Poor circulation
- Muscle injury/strain
- Staying in the same position for a prolonged period of time

So there’s the list above, there may be more causes but the above are the most common.

How to prevent cramps or reduce the pain they cause

Here are some tips to reduce the impact leg cramps before you start exercising and end up giving up…
Tip 1: Stretch. You see professional atheletes do it before they begin playing a game. Stretch before and after exercising

Tip 2: Drink plenty of fluids. This maintains the nutrients in your body. When you exercise your body ‘leaks’ water and will cause dehydration if you don’t maintain the balance by taking in fluids

Tip 3: Massage the affected muscle

Tip 4: Apply a cold pack to the affected muscle

Folklore Remedies:

I can’t swear to these as I’ve never tried them but you could try the following if none of the above tips bring relief:1. Mustard. The acetic acid in mustard is believed to stimulate the muscles by producing more acetylcholine in the body. Since leg cramps may be caused by a deficiency of this compound, having a spoon of mustard can prevent leg cramps

2. Pickle juice

3. Tiger Balm (available in supermarkets or pharmacies)

4. Epsom salt is typically used as a soaking solution to treat muscle cramps

5. Bilberry fruits is not limited in preparing jams and pies, but is also used in treating muscle cramps. Anthocyanosides, present in Bilberries help in strengthening the blood vessels and relaxing the muscles

So there you have it, at least nine options to choose from next time you get cramp so you can overcome one of the struggles you have that can easily divert you during the journey towards getting and staying fit.

Wear antiblister socks to prevent and treat your blisters

2014-03-15T08:30:00.002-07:00

One of the challenges from exercising and working out especially running, walking, cycling or anything that involves your feet - is coping with blisters. Blisters while not life threatening, adds to the uphill struggle to stay fit and get healthy.

Some athletes and keep fit enthusiasts feel virtuous breaking the pain barrier. I’m not one of them. Nevertheless, blisters on your feet shouldn't be a reason to give up the struggle to stay fit. But, there's only so much discomfort you can take before you decide to put the running shoes or trainers out to pasture or in the shoe cupboard to collect dust.

Blisters are filled with serum, which is essentially blood plasma without fibrinogens (the red blood cells and clotting agents are removed). However, some blisters may be filled with blood (blood blisters) - if they become infected or inflamed they can also be filled with pus, according to Medical News Today.

Three elements need to be in place for blisters to flourish, moisture, friction and heat. All present on your feet when you’re wearing trainers or running shoes.

Unless you’re into barefoot trainers, you can’t really avoid the three elements above. So what can you do to reduce the incidence of suffering with blisters on your feet? Wear Anti-blisters socks. ProMaker, supply anti-blister socks that address the three elements above of moisture, friction and heat.

The antiblister socks are made from a fabric that draws moisture away. Moisture buildup is one of the most common contributors to foot blisters. The advanced moisture wicking fabric of the ProMaker Anti-Blister Socks draw excess moisture away from the skin to the outside of the sock where it can evaporate quickly.

The state-of-the-art Airflow Venting Panels improve air circulation. The antiblister socks have a special padding to reduce or remove the friction, usually the cause of the irritation that makes you acutely aware of the blister’s presence.

Combined, these advances in sock technology leave your feet cool, dry, comfortable and blister-free.

Wearing Promakers’ antiblister means you don’t have to suffer in silence with blisters on your feet or give up your exercise and workouts. If you’re like me, blisters on my feet would be a great excuse to procrastinate and leave exercise or workout for another day. Wearing antiblisters socks means you don't have to suffer with blisters on your feet anymore.

Stay fit, ride a pedibus

2014-02-21T15:55:00.001-08:00

Stay fit on a Pedibus

Seeing a tandem cycle go by often makes you look twice. Imagine seeing a machine with not two but 10 people pedaling on some strange contraption float past you. You'll probably hear before you see a group of up to ten people, pedal past you. These people are taking a Pedibus or, a cyclebus.

I stopped in amazement as did a fellow a pedestrian as a Pedibus sped past us on a busy city road in London last summer.

Watching 10 people cycling, laughing and even drinking together on the same machine was fascinating. They were having fun.

See a Pedibus in action

Pedibus in London

Multi-cyclist drinking and riding. Adding and burning the calories simultaneously.

http://www.flickr.com

'So...let's get this right ; we each pay £23 and then do all the work?...' This is a rather popular and certainly different way of sight-seeing around the capital...my personal preference is to go along the river on a boat...a big boat ...

Image via Flickr

Stay fit with an activity tracker

2014-02-21T15:07:00.001-08:00

Do you remember a time when a watch was purchased just to tell the time? Then Came the fancy watches with chronographs, the calculators. Now have watches to tell you the state of your body and health just as important as knowing the time if not more so.

Stay fit with an activity tracker

5 Best Wireless Activity Trackers – Egg you on to act | Tool Box

http://www.tlbox.com Wed, 12 Feb 2014 06:51:06 GMT

If you can't control yourself to do exercise and keep diet, you need a wireless activity tracker giving your help. All of them have advanced tracking.

http://thenextweb.com Mon, 11 Nov 2013 17:35:02 GMT

This year will be remembered for many things, but for anyone in the market for a dedicated activity-tracking device, 2013 welcomed more than a few fresh contraptions to the market. Indeed, with so many players now vying for ...

Garmin Vivofit Fitness

Rеad mоre оn аmazоn.соm http://bit.ly/1eFxuY8 Garmin Vivofit Fitness Fitness Band That Moves at the Pace of Your Life Learns your activity level and assigns ...

http://fla.edu.vn Tue, 18 Feb 2014 09:04:51 GMT

An activity tracker is a smart wearable mini-computer used to track your data in daily routine, then analyze it and display progress over time to help you gain healthier habits. It monitors your steps, heart rate, calories, distance, ...

Stay fit, training barefoot

2014-02-02T14:33:00.001-08:00

Barefoot trainers are really a compromise to running barefoot and running with specially formed running shoes that fit the contours of your feet. What makes them different from normal trainers is they have individual sections for each toe. Imagine a glove with individual ‘sleeve’s for each finger, with barefoot trainers there are individual ‘sleeves’ for each toe.

Why would anyone sacrifice the real comfort of branded trainers like say Nike to start exercising or training barefoot or nearly barefoot with barefoot trainers?

Well, Nike, of all companies discovered from their research that, “a foot sans shoe makes more natural contact with the ground. Without confinement, the foot moves freely, pressure is evenly dispersed among the foot bones and toe muscles contract to grip the ground—incorporating more muscles throughout the rest of the body”.

When you get home from work or college the first thing most of do after opening the door is take of the shoes or boots. We feel more relaxed and comfortable walking around our home without shoes or barefoot. On a humrous note, have you ever seen a dog, cat, or any animal that needs to wear shoes or footwear to walk around?

To make the transition to barefoot training, start out on a flat cushioned surface such as carpet or cushioned tiled flooring. If outside, look for a grassy area free of small stones and debris. You’ll find the experience liberating. No major conflict with common sense. But how do you protect your feet from sharp objects, rough terrain, tough tarmac, razor sharp blades of grass?

One of the leading products for barefoot trainers is the Vibram FiveFingers collection of training shoes which give atheletes the closet experience to training barefoot without actually training barefoot by protecting the sole of the foot and providing a footed grip. And, like Nike, the Vibram barefoot trainer are heavily into design.

If you want to experience barefoot training you try out barefoot trainers. They look odd but you soon get use to them.

Guest Post: Tim McGuire

The Principle of Elderly Fitness

2013-12-29T12:16:00.000-08:00

How do old people do scientific bodybuilding? They should follow the following principles. For old people, aerobic exercise should come first. What is aerobic exercise? Simply speaking, it is kind of sports activities with moderate intensity. Strictly speaking, heart rate should reach 70% to 75% of the highest rate when doing aerobic exercise.

There are aerobic exercise programs suitable for elderly people: jogging, going quickly, swimming, dancing, mountaineering, climbing stairs, riding a bicycle and doing some ball games. The characteristics of these projects can be long time or short time, breathing more averagely. According to body condition, people can also talk with companions when doing exercise. If people master appropriate intensity without physical fatigue the effect of exercise will not be so good, but excessive fatigue will bring adverse effects to the body.

But how do people master appropriate intensity? Judging from the appearance, after the activity people have no obvious asthma, no uncomfortable tachycardia feelings, and have increased appetite, improved sleep, after the next morning, blood pressure and pulse is stable. In general, it is kind of normal phenomenon when people restore themselves after 24 hours exercise.

Generally speaking, every day people stick to 1 hour of physical activity, or travel 5,000 to 6,000 steps, they can achieve fitness. Doing exercise should go step by step. Each day, people walk gradually from 30 paces to 6000 steps and do not feel tired. People seldom feel asthma when climbing stairs. All above can prove fitness effect. We generally recommend suitable heart health assessment methods to objectively evaluate exercise, especially for old people reducing 170 formulas after movement. For example, a 60 year old person is safer when his heart beats keep in 110 times per minute after exercise (reduced to 60 by 170).

Remember to maintain a balanced diet. Balanced diet is the material base of scientific bodybuilding. Food nutrients contain indispensable sugar, protein, fat, vitamin, mineral and trace element, cellulose and water etc. Prandial balance includes amino acids, heat, nutrients, acid and alkali, etc.

Old people bodybuilding should notice the age limitation. We know high technology can help maintain peak condition, however, with the age keeping climbing, Physiological aging inevitably takes place. People understand their own age limitation and choose the most suitable method so as to continue the better fitness effect.

To find out more about fitness, learn more at Elderly Fitness.

Article Source: http://EzineArticles.com/?expert=Yang_Moon

Stay Fit and Healthy - Stay Fit After 50

2013-12-28T07:29:00.003-08:00

Stay fit and healthy in your 50s

The dreaded 5-O, you've had the celebrations, endured the old people jokes, now you must look ahead at the next 30-40 years.

You may already experience health issues, if not you are certainly aware the risk greatly increases of adverse health issues when you're over the 50 age milestone.

Significant events start to occur in your life now. Loss of parents, and relatives and friends of their generation. You've probably got as far as you'll ever get in your career. You may feel vulnerable with all the career graduates making decisions that affect you.

Your children will have left or about to leave home, and you may even be a grandparent. This could make you feel positively old.

But, you don't need to face your 50s with fear and trepidation. Balance all the negative feelings with positive ingredients and you have the recipe for a rewarding life, and one to look forward to in your 50s and beyond.

Here are 5 suggestions to help you re-invent your outlook as you move into your 50s:

Stay fit and healthy

Your first priority is to stay fit and healthy, you then have the energy to do everything else. Exercise and diet. Yes, there are much more interesting things to do than concern yourself with exercise and diet, but you don't need to become fanatical.

Exercise needs to be a fitness activity you enjoy - walking, gardening, cycling, running, yoga or any activity that leaves you feeling out of breath and your heart pumping faster.

Ensure your diet contains fibre, fruits, vegetables and whole grains. Scale down on junk food, and red meat. Watch the calories in what you eat. Limit consumption of food and drink high in sugar and saturated fats. And, drink lots of water.

Family and Friends

Make time for family and friends. This takes effort and probably not one of your high priorities, but you will feel better having made the effort.

Hold a dinner party with close friends where you all dress in black tie and evening dresses. Hold the party in your home to keep costs and ask your friends to bring wine or dessert. You all have a great time without it costing your fortune. Aim to do this two or three times a year so you have something to look forward to.

Volunteer

Volunteer for a community cause or your favourite charity. Follow their activities on the web and write encouraging emails and observations if you aren't in position to play an active role volunteering.

Your Biography

Ok, you're not a famous celebrity but your family, especially children and future grandchildren would love to know what life was like for you growing up. Your fears, aspirations, disappointments and achievements will mean a great deal to your children and grandchildren as you get older.

Stay fit and healthy, activate your brain

Find activities that stimulate your brain. Reading, Chess, Sudoku or playing or learning to play a musical instrument, even something as inexpensive as an acoustic guitar will keep you engaged and active mentally. There is research that shows that an active mind can reduce the risk of developing conditions like Alzheimer’s.

Staying fit and healthy in your 50s means you can have the life you want rather than the life you get.

Guest Post: Tim McGuire

Looking for a Home Gym to Stay Fit?

2013-12-17T13:02:00.003-08:00

Buying a Home Gym.

Purchasing a home gym is a considerable investment as they cost more than most individual machines. If you have the space, and it doesn't take much, a home gym can be a worthwhile investment.

A home gym is ultimately the ideal setting for achieving your workout goals. Working out at home and building a home gym is a great idea since it is so convenient.

What you should look for in a home gym is one that allows you to target all your muscles groups. It defeats the purpose if you still have to go to your local gym because your home is deficient at allowing you to exercise one or more muscle groups.

Questions to ask before buying a home gym

Deciding on acquiring a home gym is not an overnight decision. You’ve already thought of where you are going to locate it in your home. A garage? You need to clear space and make it attractive so you look forward to using the home gym there. A spare room? This is the ideal, if you have one. In the absence of these options you will need to create space.

So what are your choices? Stick to known brands, probably more expensive but replacement parts and additional items will be much easier to acquire.
So where do you start?

Bowflex Blaze Home Gym

Checkout the Bowflex Blaze Home Gym. It gets a 4.5 star rating on Amazon. You get 60 exercise routines to try out so it will take a long time before you get bored. For Just under a $1000, you get a quality machine.

This home gym is for muscle workouts and general fitness but it doesn’t offer the benefits of say a good quality cross trainer. If you need to practice cardio routines you need to think of some alternatives like boxing or running to get your heart rate up. If this is your first venture into the home gym market checkout the Bowflex Blaze.

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Did you keep your new year's resolution to stay fit?

2013-11-16T04:42:00.000-08:00

Do you ever get that guilty feeling where you know should exercise or complete that workout, especially when you recall your new year resolutions? The ones about getting fit and stay fit? There’s one month to go until 2013 is history, so how are you doing? If you’re like me, the answer is – not very well.

Living in the UK, spring and summer was reasonable so there was no real reason for procrastinating. My exercise regime of choice is cycling. I met up with a friend who has just got back into cycling. Something he did in his youth. He now cycles around 30 miles on a single trip. But, how does he maintain the required level of fitness to cycle such, at least to me, large distances even if the weather isn’t ideal?

I was hoping to hear an excuse like, ‘I wait until the weather is great for cycling’, I didn’t hear that. What I did hear was, ‘I have a cycle roller trainer so I can still practice cycling and maintain my fitness level’.

I did some research to find out what the market is like for cycle roller machines and found you can buy one in the UK for as little as £70 if you choose to buy the Tacx Trainer. But, as with most things the price increases as the quality increases. For a top quality machine you would be looking at paying around £400 for a machine like the Bkool Turbo Trainer. Winter is rapidly approaching so now would be a great time to investigate investing in a cycle roller machine/trainer. When the year ends, you will get a little satisfaction knowing you kept your resolve to do what you promised to do at the beginning of 2013.

Then again you could always sing yourself to fitness and health with Tabata Workout music.

How Dancing For Fitness May Help You Stay Fit

2013-06-04T14:27:00.000-07:00

Many people these days are quickly learning that there are far more entertaining ways to get in shape versus doing it through more traditional and often boring methods. Due to this, many individuals are starting to turn towards dancing for fitness, which can be an excellent way to have fun and to get in shape.

Many people assume that exercise has to be the cut-and-dry options that have been thrown at people for decades, when that's not always the case. In fact, there are numerous activities that can often be just as beneficial as traditional aerobics, running, walking and so forth. However, one that many people aren't always aware of as being one of those options is dancing.

When people look at a dancer, they easily note their slim, toned and long silhouette form. While many dancers do work hard for this, a lot of their being in shape can simply come down to dancing and their love and dedication to dance.

Believe it or not, dancing is something that's not only a great cardiovascular routine, but it's also something that can incorporate muscle-toning as well, helping to make it a great, all-around exercise method for many. This is due to the number of muscles that are often used in order to perform certain moves and to control them in a fluid motion, often with the goal of maintaining a good amount of muscle control and resistance.

When it comes to exercise in general, a lot of people tend to fall into the trap of doing something that they're not as likely to stick to. This is often due to becoming bored or the routine simply being too tedious and repetitive. As a result, many tend to give up, even over the most popular exercise fads. However, dancing is something that many people enjoy and have for ages, even as a hobby or for the sake of entertainment. This helps to make it something that people can willingly stick to.

There are numerous dance-related classes that a person can take, and there are even videos that can be used in the comfort of one's home. Some are even catered on a more fitness-based level. Another great thing about dancing as a form of exercise is the fact that it's versatile, thanks to the many different styles of heart-pounding routines to choose from, down to more graceful and slow-paced options as well.

There are plenty of styles to choose from, even for those who are after the optimum calorie-burning routines. For example, many people find that belly dancing, hula, Latin-based styles and others can burn similar calories to what one might find with high-impact aerobics or while going to a gym class.

In the end, fitness dance can be a great option for those who are looking for new ways to get motivated and to stay in shape. Not only do many people find it to be effective, but also enjoyable, increasing their chances to look forward to the next time.

Toronto salsa classes - Looking to meet new people, get fit or spark a romance? Toronto Dance Salsa offers Toronto dance lessons for students of all ages.

Guest Contributor:Adriana N

How to Change Your Metabolism to Lose Weight & Stay Fit

2013-04-28T13:04:00.000-07:00

It is possible to change your metabolism to lose weight, specifically your basal metabolic rate, or the amount of energy in the form of calories needed by your body when at rest. The problem with those that overeat and carry out little exercise is that fat tends to lower your basal metabolic rate, so the very fact that you are relatively inactive and fat reduces your need for energy when sleeping and so accelerates the conversion of excess energy into fat.

When you are born, your body contains a discrete number of fat cells which can be either empty or full, or anything in between. Fat has a use in your metabolism in that it provides your body with a long-term emergency store of energy. You short-term energy stores are creatine phosphate and glycogen, but in times of food shortage and famine your body goes to its emergency fat store to keep it supplied with the carbohydrate needed to maintain your basal metabolic rate.

This is what keeps your heart pumping, your lungs breathing and your brain and nervous system operating to maintain life, and without this emergency store that we refer to as 'fat', the human race would not have survived. Unfortunately, fat stores are not included in the concept of 'beauty' by most of the human race, and can also put a strain on the heart and help block the arteries that your blood circulation depends upon.

Therefore it is important from a medical aspect that your fat reserves should be kept as low as possible in this modern world, particularly in the rich West where famines are rare. It is also regarded as a social benefit to look slim, so most people are healthier both physiologically and mentally when they do not look fat. Our success as a species has led to fat stores being redundant, but not to a reduced appetite!

It is possible to change your metabolism to lose weight, because your metabolic rate is dependent on the amount of muscle tissue your body contains and on your general level of activity. By becoming generally more active and by increase the ratio of muscle tissue to fat, you can increase your basal metabolic rate and use up more calories while at rest. A more active lifestyle will make it easier for you to lose weight, not only because activity expends energy in the form of calories, but because your basal metabolic rate also increases.

A fit body will use up more calories on a daily basis than an unfit one with excessive fat stores. That's why many athletes appear to be able to eat so much without putting on weight and without feeling full. It is because their metabolism is working faster and using up more energy than someone that does not live such a healthy lifestyle.

Another factor is that muscle tissue needs more energy to feed it than fatty tissue does. The more muscle bulk you develop, then the more energy you need even when resting. The best way to change your metabolism to lose weight is to build up your muscle tissue by means of anaerobic exercises such as lifting weights, and also to increase your general fitness level through aerobic exercise: walking, jogging, aerobics and circuit training - that sort of thing.

Between the two you will change your metabolism significantly and so use up more excess energy, not only during exercise, but also while you rest. More of the calories in the food you eat will be used up just in maintaining your circulation, breathing, digestion and so on, and you will find that you have to diet less in order to lose weight - or maintain a sensible diet to lose weight faster.

When you try to change your metabolism by increasing the amount of muscle tissue in your body, you will find it easier if you eat more protein in your diet. A sensible diet would include colored fruits and vegetables and lots of protein, or protein supplements. Your body will break down the protein into carbohydrates and amino acids in order to use the carbs as an energy source, and the amino acids will be used to build more muscle tissue. The fruits and vegetables help maintain a healthy intake of antioxidants and other phytochemicals important to your health.

This is important because a diet that is short of carbohydrates without you taking a protein supplement would turn to its own muscle tissue as a source of carbohydrates. These carbohydrates are converted to glucose in your system, glucose and oxygen being the two major raw materials needed for the generation of energy in the form of nature's own battery: adenosine triphosphate (ATP).

Less ATP is needed to service a body higher in fatty tissue and more for protein and muscle tissue. So if you want to lose weight naturally, then build up more muscle tissue, reduce the amount of fat in your body and adopt a healthier lifestyle. Your basal metabolic rate will increase, and less carbohydrate will be spare to form fat.

Rachel Tan

Source:

How can I get rid of a headache, staying healthy

2013-03-07T04:42:00.000-08:00

I’m sure the last thing you feel like doing if you have a headache is put on your trainers, get your coat and venture out for a brisk walk for 20 or 30 minutes.

If you’re like most people, you reach out for the packet of Paracetamol, Ibuprofen of Advil to get rid of that annoying headache. Going out for a walk is the last thing on your mind.

Medicine not the only way

The UK’s National Health Service (NHS) which offers subsidised and even free medication to UK residents spent £61m (GBP) in 2011 on Paracetamol and £20m (GBP) on prescriptions for Ibuprofen.

The huge volume in sales of Paracetamol and Ibuprofen alone is testimony to their effectiveness at getting rid of headaches. But, these tablets can wreak havoc on your liver if not taken with care, which is one of the reasons shops in the UK restrict the amount you can purchase.

A much cheaper alternative, and can be as effective as off the shelf medication is going out for a brisk walk.

A Walk

Why a walk? One reason is that staying at home or in your office can trigger or compound your headaches. Dust mites, air fresheners and other chemical compounds in the air can contribute to your headaches, but dissipated in the atmosphere outside.

Walking can clear your head, especially where stress is a contributing factor. A brisk walk outside gets the blood flowing to your brain, providing it with more nourishment than it would get if you just sat in your armchair or went for a lie down.

The blood provides the oxygen and glucose and helps remove the carbon dioxide and urea, effectively cleaning your brain. You also get a burst of super neurotransmitters more commonly known as endorphins. These endorphins help give you that, ‘I’m on top of the world feeling’ or, ‘I’m in control feeling’.

So, the next time you feel like reaching for that packet of Paracetamol, Ibuprofen or Advil, ask what would my brain prefer? More chemicals from tablets, or a healthy dose of a supply of oxygen and glucose?

Body part insurance, is it worth it?

2013-01-27T08:10:00.001-08:00

I accept I'm never going to play sports professionally, as it's already a struggle get fit and stay healthy.

Many sports professionals insure parts of their anatomy as in many cases these are ‘tools of their trade.

We already know superstars like Dolly Parton, Gene Simmons, Jennifer Lopez and Eileen Flatley take out insurance policies on their chests, feet and bums.

But sports professionals would have their earning ability severely limited if they broke a leg and the terms of their contract meant a drop in earnings if they can't play a game. This would be the same as a taxi driver losing his vision or, a designer losing the use of her hands.

Body part(s) insurance provides financial cover if you suffer damage that results in loss in your earning ability.

Body part insurance only covers the specific part of you anatomy mentioned in the policy so is different from a regular life or disablement insurance policy which may have a small amount of cover for loss of limbs.

Body part insurance can be expensive, compared to more conventional insurance and certain conditions will be put in place. You will need to take extra care of the body part specifically insured to limit the risk of damage or injury to that part. For example, an insurer may ask that you wear certain trainers if you are an athlete or limit your involvement in more dangerous sports.

How much does it cost? “There is not a set cover value for individual limbs, because premiums are calculated on an individual basis in order to take the policy holder's career and lifestyle into account, the risks to which their body part is exposed, and the extent to which damage to their body part would affect their income”, according to http://www.monetos.co.uk/insurance/body-insurance/body-part/purchasing/

The premiums are high, the conditions are strict. Proving an injury to a limb will leave you X pounds or X dollars out pocket, for the next 5 or 10 years, will be an uphill struggle. Attractive as the idea of body part insurance may sound, the most prudent advice might be, player beware.

Stay Fit to Stay Safe

2012-12-28T10:23:00.000-08:00

Stay Fit to Stay Safe

One of the many benefits that you don’t often hear about is that staying fit can actually help you to stay safe.

This doesn’t mean taking up martial arts or boxing to defend yourself , though these activities can help. But it does mean staying fit to project a positive self image. And, help you run as fast as you can from potential confrontation rather than wading deeper into it.

What may appear cowardice, to run away, where a situation looks like a physical or violent confrontation might develop - can be the wisest course of action to follow.

Accepted wisdom, and proven in practice is that people react differently at a sub conscious level to someone who appears confident, strong and self assured. This is why bullies and thugs tend to prey on elderly people just because they appear weaker and unlikely to fight back.

Staying fit can help make you feel and appear stronger and serve as a form of protection from a potential aggressor.

What sort of exercise routines do you need to follow to appear stronger and more confident?

Walking.

Just a straight forward walk lasting around 25 to 30 minutes per day to include hills of gradients will be sufficient to exercise your lower limbs and equally important filling your lungs with fresh air.

Fresh air is the key nutrient for your blood which feeds your muscles and brains.

Now on to exercises for self defence.

Barry Davies, a former SAS instructor writing in his book SAS Self Defence, suggests purchasing a punch bag and sparring gloves. He writes, “I can honestly say there is no better way of staying fit, controlling your breathing and practicing self defence skills than punching the hell out of a bag for half n hour.

If you’ve never done boxing before, below are 6 tips from Davies that could start you on the journey to staying fit to stay safe:

1. Warm up with 5 minutes skipping

2. Spend 10 minutes shadow boxing, but take it slowly

3. Spend 5 minutes skipping again

4. Spend 5 minutes fast boxing

5. Lastly, 5 minutes of fast skipping

6. Relax (Any pent up aggression should get released during the 5 minutes spend fast boxing)

Over time, staying fit will help you stay safe.

Get Healthy, Understanding Hip and Thigh Pain

2012-12-10T10:03:00.000-08:00

The hip is a ball-and-socket joint, surrounded by large muscles. The ball, the round head of the femur (thigh bone), is set deeply in the acetabulum, a deep socket or cavity in the pelvis. The joint is very stable. The majority of long-term hip problems are associated with aging, disease (such as arthritis) and fractures. But pain in the hip and thigh also can be caused by injury to muscles, tendons or bursas, usually from a fall, a blow or overuse.

Hip pain in athletes involves a wide differential diagnosis. Adolescents and young adults are at particular risk for various apophyseal and epiphyseal injuries due to lack of ossification of these cartilaginous growth plates. Older athletes are more likely to present with tendinitis in these areas because their growth plates have closed. Several bursae in the hip area are prone to inflammation. The trochanteric bursa is the most commonly injured, and the lesion is easily identified by palpation of the area.

Quadricep, hamstring, and Iliotibial band injuries can be quite painful. However, there are several ways to help stablize muscular pulls. Compression braces can help provide stabilization to the torn muscle fibers and improve the ability to walk or help protect from futher injury. Ice packs and cold wraps help reduce pain and inflammation, and pain relief gels can provide temporary relief of painful symptoms. Many athletes use magnetic products to stimulate blood flow and reduce pain.

One of the biggest causes of hip and back pain is the psoas muscle. These problems include but are not limited to lower back pain, sciatica, disc problems, knee pain, pelvic tilting, digestive problems, infertility, and menstruation pain. You could also experience scoliosis, a difference in the length of your legs, kyphosis, sacroiliac pain and accentuated lumbar lordosis.

Bursitis in the hip usually involves the hip socket and causes tenderness, pain, and swelling on the outer part of the hip where some of the large buttock muscles attach. Bursitis in the hip can cause pain that spreads to the buttocks and down as far as the knee. Bursitis in the hip can be caused by activities such as speed-walking, aerobic dance, or carrying a baby on your hip. It also can be caused by conditions that alter the normal tilt of the pelvis, such as having one leg shorter than the other.

As the pain improves, gradually begin to exercise. It is best to work with a physical therapist to learn proper exercises and how to advance your activity. Swimming may be a good option because it stretches the muscles and builds good muscle tone without straining your hip joint. However, swimming does not build bone mass. When you are ready (a physical therapist can help determine that), slowly and carefully resume walking or another activity against the resistance of gravity.

A hip fracture can change the quality of your life significantly. Fewer than 50% of those with a hip fracture return to their former level of activity. In addition, while recovering from a hip fracture, several possible complications can be life-threatening. These include pneumonia and a blood clot in the leg, which can dislodge and travel to cause a clot in the lungs. Both are due to immobility following a hip fracture and hip surgery.

A groin pull can be caused by a quick change in direction while you're moving—often occurring in sports such as hockey, tennis, and basketball. A groin pull can result in pain, tenderness, and stiffness deep in the groin, making activity difficult.

Guest Blog: Corwin Brown Read about Herbal Remedies and Natural Remedies.

Ways to stay fit and get healthy, dispel the myths

2012-11-25T14:22:00.001-08:00

Do you find excuses are easy to come up with so you avoid having to visit the gym, or put on your trainers to go for a run?

My excuses or reasons for avoiding a workout are tiredness or lack of time. The rational side of me says, I should make time for exercise as my health should be the number one priority.

The ‘be kind to myself’ side of me says, I need to rest or I’ll be no use to myself, family or employer. I know I’m not the only one that at some time quoted myths to justify why I fail to beat the struggle to find ways to get fit and stay healthy.

I decided to explore some of the myths that have morphed into accepted facts. These ‘facts’ are great excuses or reasons to avoid finding ways to beat the struggle to find ways to get fit and stay healthy.

Here’s one myth that has made in roads into folklore for men – lifting weights will turn my body into the Hulk so, ‘I’ll avoid lifting weights’.

This myth is also circulating amongst some women, who avoid weights because their bodies will end up being bulky and no longer feminine. Fortunately, these are just myths.

Lifting weights as part of a varied fitness programme will not give you unsightly muscles.

Doing nothing else but lift weights for months or even years will develop muscle strength and muscle mass, eventually.

You’d only concentrate on lifting weights if you were entering competitions to show off your pecs (pectoral muscles).

One further myth which can be used as evidence to avoid finding ways to get fit or stay healthy, especially if over or underweight is to believe, ‘my metabolism is higher or lower than everyone elses’.

Again, the truth is less remarkable – your metabolism isn’t.

Excluding rare and serious metabolism conditions, which should be diagnosed by your doctor – your metabolism tends to be plus or minus 200-300 calories of other peoples'. That’s a small slice of cake.

Follow up articles will explore other myths we might rely on to avoid beating the struggle to find ways to get fit or stay healthy.

Presidential Candidates – Are they Superfit Supermen?

2012-11-11T12:06:00.000-08:00

The USA election is over and both presidential candidates will continue life more or less just like before they started on the campaign trail.

But have you have ever wondered where does a 65 year old – Mitt Romney and 51 year old Barak Obama get the tremendous amount of energy to maintain a punishing and gruelling schedule to appear fresh faced at their campaign rallies.

Could you travel thousands of miles, get off a plane and deliver rousing speeches to an audience?

Let’s start with Barack Obama. Between June 1st and November 2nd this year the president made 214 campaign appearances. He’s trim, he's athletic, which could be due to stress, following a fitness regime or both.

According to healthIndia.com, President Obama has never missed a day’s training; he spends 45 mins in the gym on the treadmill and elliptical machine as well as weight training. In addition he plays basket ball, and boxing.

The President also does plyometrics, a series of exercises of that involved fast powerful movement to increase an athlete. For example, jumping in to the air and landing on bended knees, then quickly jumping back up into the air again. Or, leaping in to the air as if you’re doing the long jump.

The President’s family diet apparently have a 90/10 per cent rules which allows them eat 90% healthy food and 10% for indulgencies.

It’s reported that in 2008, while campaigning for president, Mr Obama revealed that his typical breakfast consisted of four to six eggs, wheat toast, potatoes, and occasionally oatmeal, bacon or fruit.

Mitt Romney, in the same period between June 1st and November 2nd also travelled thousands of miles and made 277 campaign appearances.

There has been little mention of Romney's age being a handicap in his failed attempt at capturing the presidency. This is likely because he reflect a near perfect image of health and fitness for a man of his age.So what does he do?

Romney runs three miles a day either on the treadmill or around the grounds of his hotel and eats low-fat diet that's high in protein, with a typical dinner consisting of turkey breast, rice and broccoli.

So both President and ex Presidential candidate get their energy not by being fanatical about following a fitness regime, but doing everything in moderation - eating and exercise.

I guess the key factor is actually doing the exercise and not making excuses for not doing exercises like, I’m too busy. This is a constant refrain for those of us trying to beat the struggle to get fit and stay healthy.

Stay fit, Improve your body with core strength training

2012-10-25T04:18:00.000-07:00

One of the most important parts of your workout routine is core strength training. What you are going to find is that these exercises help to improve the muscles that are essential for the transfer of energy in your body. These core muscles in turn are the ones that are most used when you are participating in sporting events and running.

Your muscles in this core region include the abdominal muscles, the muscles in your hip are and the muscles along your spine. This means that no single exercise is going to give you the core strength training that you need and that you will need to incorporate a series of exercises if you want to end up with the best results possible.

The following is a list of 15 exercises that you can do to help boost the strength of these muscles. It is recommended you have a medicine ball, stability ball and a desire for a shredded midsection on hand to ensure that you can successfully do all these exercises.

Improving Your Body With Core Strength Training Exercises

Prone Bridge
Lateral Bridge
Supine Bridge
Pelvic Thrusts
Russian Twists
Lunges
Lateral Pull Downs
Deadlifts
Crunches
Bear Crawls
Jump Squats
Cleans
Box Jumps
Squatted Dumbell Press
Leg Raises

When you have gone through these core strength training exercises, you are going to find that you have quite a few benefits that will come from it. These benefits will include everything from improved balance and control, to moving in a more efficient manner. You'll even find that when you utilize these exercises regularly, you are going to have better athletic performance with fewer injuries experienced.

While you're doing your core strength training, it will be important that you do focus on improving on each workout you do. As you increase the amount of weight you lift and the number of reps you do, you slowly build up your body strength. You might even consider setting a day aside during your lifting routine strictly for core work. Try performing each of the above mentioned exercises for 2 sets a piece and see how you feel.

Above all, you need to ensure that you're including a healthy diet with your exercise routines. By doing that, you can be confident that you are getting the essential nutrients like complex carbohydrates and lean proteins that your body is going to need to remain energized and to ensure that your muscles can continue to rebuild and grow.

Alright insider's, that's it for this one. Your core strength training can consist of any exercises you choose. Just make sure that you don't overwork any area for more than a couple of days in a row and give the different sections of your body a few days of rest to ensure that you don't overwork your muscles as the growth and strength you end up having will occur during your recovery time.

To your fitness success!

David McCready is the founder of Game Strength Insider found at http://www.GameStrengthInsider.com He specializes in helping athletes and average Joes alike, gain long term lean muscle mass, strength and cardiovascular conditioning without gimmicks, supplements or fad dieting. © 2012 Game Strength Insider. All rights in all media reserved

Things to Know about Water Aerobics Classes

2012-10-25T01:55:00.000-07:00

In this busy life where we eat fast food and spend most of our day time sitting in the office, the role of excising is becoming more and more significant. People often choose one type of sport to help them keep fit and also relax their mind.

Aerobics is one type of sport which can surely help them to exercise and burn fat which accumulates on their body overtime. Unlike many people think, burning fat is not a very challenging task. What you need is hard work, a your devotion to the task at hand. But, it's real that people who are excessively fat will find it hard to take part in any sport activities. They even have difficulties using the exercising machines - like a treadmill properly. Self-exercising at home can easily make these highly obese people feel discouraged. Therefore, they need to get involved in proper training initially to reduce some of their weight before they can do normal exercises.

A great way to reduce weight without much hard work is to do water aerobics. Aerobics, when performed under water, can definitely reduce a significant amount of weight for these people.

Aerobics is becoming more and more popular these days as people realise how useful it is in helping them to lose weight. This is the reason why there are more and more people signing up for water aerobics class on a daily basis. If you are new to this type of sport, let me tell you some interesting things about it. It is an aerobics class which is taken in the water under the help of an aqua jogger. This jogger helps the participants to stay suspended in the water and easily move about.

Because this type of sport is popular, you can find it being taught at almost every health clubs and also at big swimming pools. If this is the first time you do this sport, remember to choose health clubs with a good reputation and experienced training experts. Do not worry while doing it because you will be instructed by professional experts.

The benefits water aerobics classes bring you are clear and undeniable. You participate in the sport with other people who have the same desire to lose weight like you, so you will not lose your enthusiasm easily. The good thing is that this sport does not require hard work. You can enjoy the fun for an extended period of time without feeling exhausted. Before joining any water aerobics classes, make sure you keep in mind the things listed below. In summary, if you have tried other conventional methods to lose weight but failed, why don't you give water aerobics a chance?

MichelleJGoss Michelle G. Ross is a water aerobics instructor. She loves reading, travelling, sharing her water aerobics routines for those who are interested in this type of sport.

Work out at work, top 10 exercises to do in your office

2012-10-21T01:28:00.003-07:00

Beating the struggle to get fit and stay healthy doesn’t mean you always need to visit the gym, run around the park or get on your bike and complete a cross country tour.

You can get fit and stay healthy while you are at work whether in an office, factory or workshop. Here are 10 ideas to get yourself fit and stay healthy while at work:

Exercise in the office, use the stairs

1. Use the stairs rather than the elevator (lift in the UK). I've seen people take the elevator just to go up one floor, you probably have too. Be different, take the stairs.

2. If you’re in the elevator alone and it has railings, view them as parallel bars and lift your self several times (do several repetitions) to strengthen your arm muscles.

3. Get up from your chair, walk over and speak to that colleague you were just about to email.

4. Rather than have lunch at your desk, when the weather is agreeable, take a walk outside and find a bench where you can sit and eat. You’ll also find this can give you a fresh perspective on a problem you might have had trouble with tackling.

5. Make it your goal to never stay chained to your desk for more than two hours.

6. Perform straight leg lifts from the chair, or knee lifts. Sit in the chair, extend your legs and lift them up to a 45 degree angle (or a little lower.) For knee lifts, bring your butt to the edge of the chair, squeeze your knees together and try to touch them to your chest. This last exercise is probably best done while your colleagues aren't around

7. How about stretch exercises? You can do these, without fear of embarrassment. Stretch the arms in an attempt to touch the ceiling. Stretch your leg out in front while sitting so they are at right angles to your body. While doing this exercise try to stretch your feet too so they are nearly parallel with the floor.

Exercise in the office, take in gym equipment

8. If you have a liberal work environment, why not bring into your office a Floor Pedal Exerciser. These are inexpensive machines you can buy for under US $50. The more sophisticated machines come with a digital display to monitor your progress.

If your bosses don’t mind, you could put the exerciser on the desk and use it to exercise your arm muscles. Who knows, you could be the one that starts an office craze with these machines.

9. One unobtrusive exercise you can do is glutial squeezes or butt muscle squeezes while sitting in your chair. The benefit is that no one will notice. Squeeze your gluteals, otherwise known as the muscles that make up your butt, as tight as you can and hold for 10 seconds.

Release your contraction and rest for five seconds before repeating the sequence for 10 repetitions. The benefits from this exercise can help you with another exercise, climbing stairs. Without strong butt muscles, you may find your body tires easily after climbing a few flights of stairs.

10. If you have your own office, or you are one of the first to arrive or last to leave why not use the isolation to do a few pushups. You can also use your office chair if it has arm rests to push yourself up from the seat. Choose to do it in full view of your colleagues or, discreetly.

Working in a non manual job still gives you plenty of opportunities to beat the struggle to get fit and stay healthy.