My friend has found the perfect way to explain her cravings away [and give in to them too]. “If I am craving chips, it’s because I am salt-deficient. If I am craving sweets, it’s because my body is experiencing low sugar levels and needs energy. So where’s the harm in giving your body what it needs?” she asks indignantly. Of course, that she can satisfy her body’s deficiencies in healthier ways—eat cereal instead of pedas for instant energy, for example—doesn’t occur to her!

Jokes aside, my friend may not be too far off the mark for there is one school of thought that believes that food cravings signal your body’s need for a particular nutrient. But while this may be true, these signals aren’t necessarily reliable and may not follow a particular nutritional pattern.

Does that mean you should deny all cravings? No, no human being should have to do without that occasional indulgence [notice the emphasis on occasional]. As long as you make up for it, indulging your craving won’t have you staring at the starting line of Mission Weight Loss yet again, especially having gotten so close to the finishing line. So if you indulge during lunch, cut back on dinner to balance your calorie intake. Of course, how you satisfy your craving too matters. Never do it on the run or while you are standing in front of the refrigerator. It will have you bingeing without knowing it. Instead sit down, serve yourself a measured portion and eat slowly to allow your body enough time to enjoy the treat and indicate when it’s had enough. The slower you eat the sooner you’ll be satisfied.

In my years of experience as wellness consultant I have stumbled upon some sure-fire ways to keep you from being overpowered by those irrational impulses. Raashee [33], mother of two, found one cheat code particularly useful especially because it allowed her to indulge in her second favourite pastime-phone chats [eating, of course, being her first love]. “My cravings were ruining my diet. I had worked hard to lose 4kg but let alone lose the next couple of kilos, my binges were constantly setting me back by half a kilo or more. I wasn’t convinced it would work,” she admits, “but Namita persuaded me to give it a try. Every time I felt a craving coming, I was advised to call up my best friend for a chat. Now chatting for hours on end comes quite easily to me, so I would end up talking with my friend about this, that and everything in between. Before I knew it, a lot of time had passed and the craving … what craving?”

If you aren’t sure if it’s a craving you are experiencing, drink water. Sometimes that’s all your body needs. A craving may also result from a stressful situation. It is your body’s natural nurturing instinct kicking in. Address the cause of your stress instead of giving in to it.

Get into the practice of giving yourself a Crave-O-Check to know a real craving when it hits you. This scale lets you measure your craving on a count of one to 10. Scoring a 10 means you can easily give it a miss. Scoring a one, now you don’t dare mess with that! “I get a 10-point craving all the time,” says Neeti [32] “I love chocolates and every time I see a chocolate advertisement I feel like having one myself. There was this time when I was reading the book Chocolate by Joanne Harris; every page had me panting for chocolates. Just imagine what would happen if I were to give in to my desires each time,” she asks in a mock-serious tone. Such cravings are easy to say no to; just distract yourself with something else and the craving will have passed. But sometimes nothing works! ‘’You are at a meeting but you keep seeing chocolate everywhere. Try watching a mushy movie and all you can think of is helping yourself to a mushy pastry. Even reading won’t take your mind off it. This is a 1-point craving and you’ve got to take it seriously,” suggests Neeti, who promptly takes herself to the kitchen and sits herself down for a small helping.

If one looks at it, losing weight is like performing on a balancing beam; the slightest distraction can have you teetering either ways.

There will be moments when you will be disheartened by the lack of results and you may want to give it all up… for momentary satisfaction. Handle this distraction well and you will emerge out of this a winner.

Excerpted with permission from How to lose the last 5 kilosBy Namita Jain Published By Diamond Books, Price INR 150

This article was first published in the May 2013 issue of Complete Wellbeing.

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Causes of poor posture

There are several reasons why people tend to develop poor posture over a period of time:

Impossibly high heels look delectable, but can take a toll on your spinal cord.

Overcome it: Don’t throw those high-heeled Jimmy Choo sandals away. Flaunt them by all means, but only for shorter durations and when not too much walking/standing up is involved. Keep a pair of sensible and comfortable shoes handy in your car, to be slipped into when the party is over.

You like to carry your world with you, in your suitcase. Lifting heavy luggage can result in back strain.

Overcome it: Travel light, even though it might seem like a tall order. When travelling, be careful while lifting or carrying heavy objects such as your suitcase, in order to avoid straining your back. Here’s how to do it right: assume a wide stance, bend at the knees rather than at the waist, keep your back straight and lift slowly with your arms and legs, not your back.

An improper bra size is likely to tug at your breasts and consequently at your back

Overcome it: Spend some time on getting the measurements right and tryout different styles before choosing one that falls in line with your centre of gravity.

 Spending hours hunched before the computer screen

Sitting hunched before the computer screen for hours together isn’t doing any favours to your back. In fact, it’s what can give rise to a hunched back in the long run. “I have difficulty getting up from my chair at the end of a long, tiring day,” a client of mine admits.

Overcome it: Invest in a chair with a straight back, arm support and a firm cushion. When seated, tuck a small, firm cushion in the small of your back for support. Use a footrest to elevate your feet slightly. “Necessity is the mother of invention,” as Mandar, an architect, so aptly demonstrates: “I put a carton under my desk to rest my feet on.” The screen of the computer should be at eye level so that the spine and neck are not strained. Avoid sitting for long periods. Take frequent breaks to move and stretch your muscles. If your job keeps you standing for long hours, use your breaks to sit down and relax.

 “I feel a tugging pain in my lower back every time I try to get out of bed,” is a frequent complaint of a client of mine. An improper sleeping position may be to blame.

Overcome it: Lying on your back forces your back to be flat, thereby placing too much pressure on your spine. If you tend to adopt this position in your sleep, place a pillow under your knees for support to prevent lower back pain; if you sleep on your side, place a pillow between slightly bent knees. It will ease pressure and help maintain the natural curves of your spine. Sleeping on your stomach may increase the curve of your lower back; so this position is best avoided. When getting out of bed, swing your legs over the side of the bed to the floor instead of twisting your body to get up. Finally, opt for a firm mattress. A good mattress will conform to the spine’s natural curves and keep it in alignment. If you don’t have a firm mattress, insert a piece of hardboard underneath.

Being overweight affects your posture and overburdens your back as well. If you tend to accumulate fat on your abdomen, it makes you a prime candidate for lordosis [excessive inward curvature of the spine].

Overcome it: Extra pounds are better off in your bank, not on your back. Make an effort to knock them off.

Having trouble carrying groceries home? Surely there ought to be a better way of doing it?

Overcome it: Avoid lugging it all in one hand or holding it in front of you. Divide your shopping into two bags, to be carried in each hand.

Ever feel tiredness seeping in to as you move from one chore to the next all day long? Ignore it and you will feel your body, and your posture, wilt under the pressure.

Overcome it: Take regular breaks from your chores. And if possible, how about sneaking in a short nap in the afternoon? It will enable you to stay energetic for the remainder of the day.

To a client, who came to me complaining of exhaustion and back pain at the day’s end, I suggested the following. They should work for you too:

• Get a therapist to give you a massage at least once a week. If you are the romantic kind, how about getting your partner to massage your back—you DO have a medical reason to indulge in a back rub now and then.
• Take a warm bath or direct a pulsating shower on your back and feel the strain ease out. You could use a warm water bottle on your back, hips and other sore spots to relieve pain.
• Exercise regularly. Strong muscles are better able to support your body even after a long, tiring day.

Some general tips you can use to improve your posture

The easiest way to a good posture is to start at the beginning and to learn how to stand, sit and walk right. As you work repeatedly at improving your alignment, your mind’s computer will store this improved version and make good posture a habit.

Sitting

Sitting puts more stress on your spine than any other activity, so it pays to do it right. When you sit, position yourself to maintain correct alignment, with the pelvis, spine, chest and head falling into a straight line. If you slouch when you sit, reposition your body to sit upright.

Standing

Keep your shoulders relaxed and your spine tall and in a neutral position. The chest should be upright, the abdomen tucked in and the head and neck aligned with the spine. Distribute your body weight equally on both feet.

Walking

In general your standing posture is the one you tend to exhibit when walking. If you slump when standing up, you will exhibit the same poor alignment when you walk. So stand upright first before you start walking. Take quiet, smooth steps and keep your sternum or breast bone lifted when you walk. This enables you to breathe properly and eases the tension in your neck.

Fight Plan

Consult a certified trainer for specific exercises. In general, a fitness regimen for good posture would include:

Strengthening exercises

You need strong muscles for a good posture. If your upper back muscles are weak, it is only natural that you will tend to slouch. So make strength training a part of your exercise routine.

Stretching exercises

Posture and stretching are directly related. Most postural problems result from incorrect alignment caused by tightness in the muscles. Yoga and stretching exercises help loosen muscles and realign soft tissue structures, thus reducing the effort it takes to achieve and maintain a good posture in daily activities.

Relaxation

It is just as important as exercise. If your mind is relaxed, tension is released. Many scientists believe that emotional and muscular tension are related and can give rise to headaches and joint and muscle strain. Find the time to relax at least once a day so that it becomes part of your routine.

Back To Work

One of the common outcomes of a bad posture is a stiff back. To avoid this, try yoga. It enables you to flex and extend different parts of your spine, thus keeping it supple and capable of all the normal range of movements available to the spinal column. I have listed simple postures for your back; which you can perform everyday. Please consult your physician before attempting them. Also learn them under the supervision of a yoga expert.

Bhujangasana [Cobra pose]

Lie down on your stomach with your arms resting on the side. Now bend your elbows and place your palms just below the shoulders. Raise your arms, back, chest and neck off the floor. Hold for 30 seconds.

Setubandhasana [Bridge pose]

Lie down on your back. Raise your hips and back off the floor. Hold for 30 seconds.

Pavanmuktasana [Knees-to-chest pose]

Lie down on your back. Bend your knees and bring them to your chest. Clasp your hands over the knees and use them to compress the knees to your chest. Hold for 30 seconds.

Excerpted with permission from Sexy @Sixty by Namita Jain published by Westland Publishers. Price INR 200

This was first published in the December 2012 issue of Complete Wellbeing.

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One size doesn’t fit all

Homemaker Mrs Gupta joined the gym after being coaxed by her friends on the merits of weight training. After a few days of exercising on the machines, she quit. “I do yoga everyday; it makes me feel relaxed and calm. When I joined the gym, I found it crowded and noisy, I also didn’t enjoy lifting weights. I just could not connect with the programme —the gym wasn’t for me,” she says.

Rohit Mehta wanted to get fit. After trying walking, he realised that he needed something more challenging and enjoyable. “I needed to take up a sport rather than walking. Tennis was a good option. The joy of learning a sport and seeing myself get good at it was a great thrill,” he says.

“I finish my work at around 6.30 pm. I enrolled in a gym next to my office. After work, I exercise for 45 minutes with my trainer and then head home. I don’t spend time commuting to the gym—and that is a great bonus,” says businessman Pradeep Gustasp.

This means that different exercises suit different kind of people. Like the saying goes: different strokes for different folks.

Exercise myths

Myth 1: The best time to exercise is early in the morning.

Fact: There is no ‘one’ best time. The best time is the time that appeals to you and fits into your schedule. Some people would love to jumpstart their day with a morning workout, while others swear that exercising at the end of the day energises them.

Myth 2: Walking is the best form of exercise.

Fact: There is no ‘one’ best type of exercise. The one that is best for you is the one that suits your needs, personality and lifestyle so that you stay consistent and interested.

Myth 3: You must follow the ‘diet plan’ of those who have lost weight to succeed in your weight loss goals.

Fact: There are no ‘super diets’ or ‘easy answers’ that work for all. Begin to remedy the deficiencies with modest changes that work for your needs and lifestyle habits.

Over time, develop positive and permanent eating habits.

What do you like?

Different personalities connect to different routines. Take a look at some fitness options and figure out which one is for you.

Group activity: Group workouts provide loads of positive, goal oriented-energy. Regularly meeting people with similar fitness goals motivates you and keeps you on track. Whether it is a kick boxing class or step class or group sport, you catch the enthusiasm of people around you. This keeps your energy levels high.

Personal trainer: S/he can design a suitable workout programme based on your fitness level, lifestyle habits and goals. A personal trainer can be your greatest source of motivation, and the one on a constant lookout to fulfil your fitness needs.

Exercising with a friend: Being with a buddy keeps you motivated and eliminates the boredom of working out alone. It also provides opportunity to catch up on all the latest news.

Solitary pursuits: Some people get distracted in the presence of others. If you are one of them, you could walk to get some fresh air, swim, join a gym or do a mind-body programme to relax and de-stress the mind.

Distinct benefits

Now that you’ve figured out how you’d like to do the workout and probably also know what you’d like to do, here are benefits some exercise forms offer.

Cardiovascular exercises condition the heart and lungs. The heart is the most active muscle in the body and regular walking, jogging, cycling, swimming or skipping increases its efficiency.

Strength training improves bone density, builds strength, enhances the metabolism, improves posture and tones the body. You can follow a strength training regime with various types of equipment in a health club, gym or even at home.

Flexibility exercises keep the body supple, flexible and free from muscular stress. They increase blood flow and nutrient supply to joints, relax muscles, mobilise the joints and improve posture. Yoga, stretching exercises, and Pilates come under this group.

Recreational activities such as golf and gardening, even twice a week, can improve both fitness and the state of mind.

Deep breathing exercises such as pranayam and meditation help relax the mind and cope with the stresses of life.

Lastly, get your doctor’s ok before starting an exercise or diet programme.

This was first published in the April 2009 issue of Complete Wellbeing.

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Fit in fitness

If you want to stay fit, your fingers and your mouth should not be the only parts moving regularly. Following a sedentary lifestyle will make you prone to heart disease, osteoporosis, diabetes, hypercholesterolemia, lethargy and mood swings. Hence, a workout should be an indispensable element of your day.

Warm-up and cool-down

You just can’t afford to miss this one. A warm-up prepares the body for the activity to follow. Our muscles perform better and are less prone to injury when they are warm. A warm-up can mean simply walking or marching for 5 – 10 minutes to raise the body’s core temperature.

A cool-down lowers the body’s temperature, gradually. The last 5 – 10 minutes of the workout should be cool-down time. This allows the blood to return to its resting state.

Stretch

A good time to stretch is immediately after an exercise session, while the body is still warm. Stretching prevents muscle soreness and increases flexibility. It also relaxes the muscles, mobilises the joints and improves posture.

Strength train

Include strength training in your fitness regimen, as it helps maintain bone density and gain strength. For an effective routine, include exercises that target the major muscle groups of the upper, mid and lower body.

Watch what you eat

What you eat influences the results of your fitness regimen. A sound nutrition plan can help you build muscle, decrease percentage of body fat, and look and feel better. Also, if you eat healthy, you will have the necessary energy to exercise and be active.

Rest adequately

When we rest, our muscles get time to recuperate from the stress they go through while exercising. Resting also helps recover from fatigue and muscular exhaustion. If you are weight training, make sure you give your muscles at least 48 hours of rest in between workout sessions to recover and recuperate.

Consult a qualified trainer

Consult a trainer to help you with the right form, as it will protect your body from exercise trauma. Following a wrong technique or exercising with jerky movements can cause injury. No matter what exercise you do, always make sure to focus on the right posture, keeping your body properly aligned all through the exercises.

Start off at a moderate intensity

You need to prepare your body to exercise bit by bit to avoid over-straining. For that, your exercise programme has to be structured, systematic and progressive [beginning with a low intensity and gradually increasing].

Think positive

Adopting a positive attitude gives you a greater chance of success. Taking pride in every little victory will make you more positive towards your exercise and push you to stick to your exercise routine, no matter what. Remember, it’s the small changes that we incorporate that make a big difference. So don’t undermine the achievement even if you add 15 minutes to your daily walk, it means you’ve added two whole hours to your exercise each week—quite a feat.

DON’T…

Let monotony set in

There is a likelihood of boredom setting in if you continue doing the same thing over and over. Fitness routines are meant to be fun, exercise should help bust the stress and make you feel lively and energetic; not bored. So, vary your workouts to maintain the enjoyment level.

Think skinny

Often people think of becoming thin [read skinny] when they start an exercise routine, and this prompts them to starve themselves and over-exercise. Think healthy, not skinny. Make sure you eat a well-balanced diet that includes carbohydrates, proteins, fats and plenty of water.

Ignore your breathing

How you breathe when you exercise matters a lot, especially if you doing weight training, yoga or Pilates. When training with weights, most people are ignorant about the correct way to breathe—breathe out when you exert the muscles, and breathe in when you ease them.

Go overboard

Just like under-exercising, even over-exercising is bad for your health. Don’t get impatient for quick results and do too much, too fast; it causes injury.

Forget the fluids

You lose body fluids when you perspire while working out. The water loss needs to be replaced or you’ll get dehydrated; drink lots of water before, after and while you are exercising.

Ditch cardio training

Cardio exercises are important to raise your overall fitness levels; do them 3 – 5 times a week for of 30 – 60 minutes. Your exercise intensity can range between 45 – 85 per cent of your target heart rate depending on your age, fitness level and medical history.

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Overall benefits

Physical activity helps you look and feel better. Your posture, stamina, balance and energy levels improve. You even sleep better, and can combat depression and stress easily. You begin losing weight and enjoy higher immunity levels.

Need more reasons to exercise? Take a look at what exercise does:

• Reduces the risk of heart disease
• Lowers blood pressure levels
• Decreases bad [LDL] cholesterol
• Reduces the risk of osteoporosis
• Improves posture
• Betters agility and flexibility
• Improves immunity levels

Not only does regular exercise help you keep disease at bay, but also helps in existing conditions. Here’s what it does:

Controls obesity

Obesity is associated with several health problems such as diabetes, heart disease, respiratory disease, hypertension and osteoarthritis. Exercise, coupled with a good diet, is the ideal way to lose weight.

Keeps diabetes in check

Exercise improves glucose regulation, reduces excess weight and the risk for heart disease, and regularises cholesterol levels. If you’re a diabetic, the timing of exercise, the amount of insulin injected and the injection site are important factors to consider before exercise.

Reduces hypertension

Regular low-impact aerobic exercise is known to bring down systolic as well as diastolic blood pressure by an average of 10mm Hg.

Eases arthritis

Avoiding exercise is the commonest mistake we make. In time, this leads to stiffness in the joints and reduced strength. Stretching exercises are important to preserve range of motion and flexibility around each joint.

Avoids osteoporosis

Our body contains 200 bones that make up its framework. Bones need calcium as a source of nourishment. The right kind of exercise done on a regular basis improves calcium absorption in the bones, resulting in greater bone density.

Keeps your heart healthy

Regular exercise strengthens the heart muscle, and keeps the blood vessels working in optimal condition. Exercise makes the heart more resistant to stress, heart attack and heart disease.

The fitness triangle

A well-structured exercise routine should include cardiovascular fitness, strength and flexibility training—three sides of a fitness triangle.

• Cardiovascular fitness: This is the base of the triangle. Doing aerobic exercises like walking, jogging, cycling done for at least 20 minutes, 3 – 5 days a week improves functioning of the heart, lungs and circulatory system.
• Strength training: This is the second side of the fitness triangle. Strong muscles allow you to do activities with increased energy and ease. Strength training improves bone density, builds strength, enhances metabolism, improves posture and shapes the body. You must train each major muscle group 2 – 3 times per week.
• Flexibility training: This is the third side of the fitness triangle. Flexibility exercises keep the body supple, flexible and free from muscular stress. In addition, they improve the flow of blood and nutrients to joints, help relax muscles, mobilise stiff joints and improve posture.

Often neglected, this aspect of fitness is as important as cardiovascular and strength training. Include stretching in the warm-up or cool-down phase of your exercise session. Better still, do a yoga or stretch or pilates routine 2 – 3 times a week.

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Spinning

A recent trend, spinning is a form of group workout, done on exercise bikes usually for about 30 – 75 minutes, depending on your fitness level. Spinning is done indoors—several exercise bikes are lined up, and the instructor who is also on a bike, guides the participants through a series of phases that begin with a warm-up increase in intensity and end with a cool-down. The workout is designed to simulate challenges faced during mountain biking.

Spinning burns fat, builds muscle, builds aerobic stamina and improves coordination.Spinning is good for those who already have a good fitness level. A good spinning class gives your heart and lungs an intense workout, while also building strength in the legs. It is excellent for fat burning. But you do need to feel confident on a bike. The instructor takes you through hill climbs, sprint races, time trials and group races.

Yoga

Yoga is a fantastic way to improve suppleness, strength and de-stress the mind. It improves blood flow around the body through holding postures and controlled breathing techniques.

Yoga increases flexibility, tones muscles, improves blood circulation and builds aerobic stamina.Yoga can be challenging, relaxing or simply therapeutic. It also brings mind-body awareness.

Kick-boxing

Kick-boxing involves kicking and punching moves. A kick-boxing workout session can either be a contact [with another person] or non-contact [alone] session. This exercise class needs great coordination and power to keep up with the fast changing drills and routines.

Kick-boxing burns fat, builds muscle, builds aerobic stamina and improves coordination. As the routine picks up speed, the heart rate rises and the workout becomes a cardiovascular one.

Aerobic class/step aerobics

The main aim of an aerobic class is to raise the heart rate and burn calories. A step workout uses a step to achieve similar goals.

Aerobics burns fat, builds stamina and improves coordination. These exercise forms improve cardiovascular stamina, burn fat, and develop muscular endurance. But both forms need good hand and leg coordination.

Salsa-aerobics

This is a form of dance that has been modified into an exercise class. Aerobic and salsa moves are combined to make a great workout for those who enjoy salsa dance.

Salsa-aerobics improves coordination, increases flexibility, builds aerobic stamina and burns fat.Although the intensity of this workout is low, it is an effective programme if done regularly for a long duration.

Boot camp

This workout is derived from the tough physical training of the army. A typical boot camp session involves squat thrusts, sit-ups, sprinting and other intense exercises—based on a circuit-training format that requires you to do a series of exercises for a set period of time. The class can last from 45 minutes – 2 hours.

The boot camp burns fat, builds muscle, tones the body, builds aerobic strength, increases flexibility and improves coordination. This form of training works the heart and muscles and provides an intense workout.

Aqua-aerobics

The aerobic session involves dynamic movements against the waters resistance to increase the heart rate. Floats and paddle are added to increase resistance.

Aqua aerobics burns fat, builds aerobic strength and stamina, tones muscle and increases flexibility. The resistance of water makes this workout effective. The body is lighter in water so there is less stress on the joints.

Body pump

This workout uses body weight and an adjustable barbell to increase the intensity of the exercises. The exercises used are varied but include squats, bench press, shoulder press, bicep curls and lunges. This workout involves quickly moving from one controlled exercise to another. It shapes, tones and defines the entire body.

Body pump builds muscle and tones the body.

Pilates

Pilates concentrates primarily on developing strong stomach and back muscles. All the movements aim to develop core strength. Pilates improves posture and flexibility, however, it is not effective as a fat-burning exercise form.

Pilates builds core strength, increases flexibility, tones muscle and improves coordination.

T’ai chi

This is an ancient Chinese exercise characterised by slow, graceful movements. In Chinese philosophy, Chi is the energy force that gives the body vitality. T’ai chi is almost like a meditative exercise form; its emphasis is on inner strength.

T’ai Chi increases flexibility, improves coordination and increases mind-body connection and awareness.

The post The workout low-down appeared first on Complete Wellbeing.

But, if you are determined to get back into shape with regular exercise you’ll be glad that you jumped up and got things under control instead of saying “Gosh, only if I would have just started earlier I’d be where I want by now.”

Why exercise?

Exercise should be a priority – especially during this period of your life – as it is important to re-educate the muscles that have become weak during pregnancy. Exercise not only boosts the metabolism, but also provides you with energy to deal with life more effectively, giving you time to relieve mental stress and body tension.

Regular exercise will:

• Increase your metabolic rate
• Shape and tone your body
• Re-educate muscles that have become weak or lazy during the last nine months
• Provide a great outlet for stress.

How soon after delivery can you start exercising?

According to the American Collage of Obstetrics and Gynaecology, you can start exercising as soon as you feel you are ready. If you had a delivery with no complications, your doctor will probably advise you to resume certain exercises immediately, such as Kegel exercises. The pelvic floor muscles are traumatised during delivery. Resuming Kegels are important as this will help the healing process of the pelvic floor.

After your six-week postpartum check-up, you will gradually be able to get back to your regular exercise routine based on your personal capacity.

Should you favour certain exercises over others?

If you have exercised right until delivery, you can safely perform low- to-moderate intensity exercises such as walking, strength-training exercises and stretches. Include aerobic activity for at least 20 minutes everyday to burn calories. In addition you can do modified abdominals crunches, back exercises, upper and lower body exercises and kegels to firm-up your post-baby body.

Diastasis Recti, which is partial or complete separation of the abdominal muscle is common during the third trimester and immediately postpartum. Before progressing to abdominal exercises, make sure the gap in your abdominal muscle narrows to only one to two finger widths. Otherwise you could impede abdominal healing.

What is the best time to exercise?

Always exercise after nursing your baby. Research suggests that if a mother attempts to breastfeed immediately after vigorous exercise, the baby might be disinclined to the feed. The distaste for breast milk [due to accumulation of lactic acid] passes in about 30-60 minutes after the workout.

If you’ve never exercised, but would like to get back in shape, what should you do?

If you are a newcomer to fitness, exercise progression should be gradual and monitored. Remember, your ligaments and joints are relatively weak and loose for about 3-5 months after delivery. So, be careful with your movements to avoid injury.

What is the best way to lose weight?

A combination of healthy eating and regular exercise is the best way to lose weight. A sensible goal would be to lose one kg in 2-3 weeks.

How long can it take to get back to pre-pregnancy shape?

It depends on individual time, metabolism, commitment and determination to get back in shape. It could take from six months to one year. Above all, you have to be careful not to strain your body, or limit your calorie intake too much during this time. Though you need to get back in shape, you need to stay healthy too.

Remember what you’ve just been through.

Don’t be hard on yourself about your post baby shape. You’re looking exactly how you should be. Research has shown that if you accept and understand weight gain after pregnancy your results will be quicker.

Work out at home.

Get some home exercise videos. The good thing here is that when the baby naps you can put the DVD and get few minutes of exercise.

Push the stroller.

Get moving. Even it’s just pushing the stroller around the block.

Don’t think of your exercise programme as something you have to do.

Find an exercise form that you enjoy and that you will do on a continual basis because it makes you feel good.

Reward yourself for sticking with it.

Treat yourself to new clothes, a massage… something that you look forward to. It’s a victory every time you watch your size getting smaller or you feel fitter and more energetic.

The post Exercising for Just-Moms: Your Questions Answered appeared first on Complete Wellbeing.

If we are active to the right extent and follow a proper diet, our bodies stay healthier and our life experience is richer.

To keep our body fit, tuned and functioning efficiently, we ought to make a determined effort to be active. We need to make exercise a part of our daily life by getting off the couch and eliminating sedentary habits. Regular exercise reduces the risk of disease and illness by as much as 20-50 per cent. How much exercise is necessary to improve health? As little as 30 minutes of exercise five days week can make a big difference to your wellbeing.

Dangers of inactivity

The merits of exercise are hard to ignore – and so are the dangers of inactivity. If you lead a sedentary life, you are prone to developing chronic health conditions such as heart disease, osteoporosis, diabetes, hypercholesterolemia and symptoms such as low energy levels, lethargy and mood swings.

Merits of exercise

Physical activity helps you look and feel better. Your posture, stamina and energy levels improve. Regular exercise also helps combat depression and stress. Take a look at what exercise does:

• Reduces the risk of heart disease
• Lowers blood pressure levels
• Decreases bad [LDL] cholesterol and increases good [HDL] cholesterol levels
• Reduces the risk of osteoporosis
• Promotes weight-loss
• Helps de-stress and improves quality of sleep
• Improves posture
• Improves agility, balance and flexibility
• Improves immunity levels.

Three common exercise myths

• Aerobic exercise makes you tired.As you become physically fit, you will find that you have more energy and your levels of fatigue and stress will reduce.
• Exercise is time-consuming.All you need is 30-60 minutes of exercise five times a week. If you find exercising 30 minutes at a stretch difficult, break it into two 15-minute sessions. Make exercise a part of your routine.
• The older you are, the less exercise you need.Everyone can, and should, exercise – age does not matter! And you can always tailor an exercise programme based on your preferences, goals and fitness levels.

Selecting an exercise

The key to staying consistent with exercise is to select an exercise programme that is enjoyable – one that fits in with your personality, lifestyle and fitness goals.

But, first, it is important to establish your goals. What is it that you would like to gain from your exercise routine? Is the aim to improve general health, get your body into shape, de-stress, or lose a few excess pounds?

Forms of exercise

Cardiovascular exercise

Cardiovascular exercise burns calories, promotes blood circulation and strengthens the heart. A low-impact routine that places minimum stress on the joints is safe and effective. Good choices include walking, swimming and cycling.

Strength training

Weight-bearing exercise plays an important role in maintaining bone density and keeping the body strong. An effective routine would include exercises that target the major muscle groups of the upper, mid and lower body. Good choices include weight bearing exercises like push-ups, sit-ups or exercising using weights, machines, or resistance bands.

Flexibility training

Flexibility exercises help to keep the body supple, flexible and free from muscular stress. Good choices include yoga, Pilates, stretching exercises and T’ai Chi.

Exercise and diseases

Some debilitating conditions can be managed better with regular exercise.

Arthritis

Arthritis refers to a group of conditions characterised by inflammation, pain or tenderness that causes stiffness in one or more of the body’s joints. It tends to commonly affect the major weight bearing joints such as the hips, knees, spine, shoulder and neck.

Don’t get into a vicious cycle of inactivity

The commonest mistake is avoidance of exercise. This, in time, leads to stiffness, reduced strength and compromised cardiovascular fitness. Inactivity weakens the body, leading to a vicious cycle that accelerates deterioration of the body.

What kind of exercise is best for those with arthritis?

Stretch everyday

The most important exercises are stretching exercises to preserve the range of motion and flexibility around each joint. Even inflamed joints can be put through a gentle stretch routine with the assistance of a therapist.

Strength train

Strength training exercises using light weights is an excellent way to build bone strength. Do these exercises only when pain and joint inflammation are under control, in consultation with your physician.

Low impact cardiovascular exercise

In the past, treatment of arthritis excluded aerobic exercise for fear of increasing joint pain. Aerobic exercise is, however, safe and effective when the joint inflammation is not acute. Low impact cardiovascular exercises such as swimming, cycling and walking are wonderful ways to improve fitness.

Simple self-help measures

• Carrying a lot of body weight puts immense pressure on the joints. So get on a healthy diet to lose those extra kilos.
• Get the right kind of footwear. Well-fitting supportive shoes increases comfort and safety while walking.
• Warm baths, ice packs or heat pads can help soothe joint pain.
• Learn to listen to the body’s signals, and know when to stop or slow down movement. Pain can increase by over-use or oversight.

Osteoporosis

Osteoporosis is a bone-weakening disease that develops gradually and makes bones fragile and susceptible to fracture. This especially affects women as they begin to lose bone density after the age of 30.

Weight bearing exercises can improve calcium deposition in the bones. Regular exercise reduces the occurrence of ailments such as osteoporosis.

Osteoporosis myths

• The more exercise you do the stronger your bones will be.Over-exercise can cause wear and tear of bones and weaken the bones. In women, over-exercising can lead to amenorrhea, a condition in which the number of yearly menstruation cycles decrease, leading to brittle and fragile bones.
• Regular exercise alone is adequate to increase bone strength.Bone strength depends on consistent weight bearing exercise in addition to regular intake of adequate calcium. Both these elements play a vital role in increasing bone density and strength.
• You can never know when your bones gain strength.Though you cannot see your bones becoming stronger, you will certainly notice the increase in strength of your bones when you exercise or play a game. For example, when you play a game of tennis, you will notice the increase in bone strength when you easily handle the impact of the game.
• Weight-bearing exercises are for fit and athletic individuals.Weight-bearing exercises are for all fitness levels and ages. Walking — a simple weight bearing exercise — is one of the best exercises for bone development.
• All types of exercises help increase bone strength.Weight-bearing exercises are recommended to specifically improve bone strength. They not only improve calcium absorption in the bone but also stimulate bone formation. They improve balance and coordination to reduce the risk of falls or injuries.

Heart disease

Contracting 100,000 times a day and pumping 5 to 6 litres of blood each minute, the heart is the most important and busiest organ in the body. Shaped and sized similar to that of a clenched fist, this small organ performs tremendous work.

How does exercise strengthen the heart?

The heart is a muscle and just like other muscle, it works better and more efficiently when it is fit. Exercise makes the heart fitter and stronger, helping it to pump more blood with each heartbeat. A well-conditioned heart can pump a large amount of blood with fewer heartbeats. Exercise makes the heart more resistant to stress, heart attack and heart disease. During exercise, blood is pumped at a much faster rate – as much as 20 times the normal volume of blood.

What is the best type of exercise for the heart?

Aerobic exercises such as walking, jogging, swimming, running and bicycling are ideal for improving functioning of the heart. They make the heart work harder to pump blood and therefore more oxygen is delivered to the body’s cells. A minimum of 30 minutes of exercise five times a week is essential.

How can exercise prevent heart disease?

Physical inactivity is a major cause of heart disease. Exercise can reduce excess body weight, reduce total cholesterol levels, increase the good [HDL] cholesterol, lower high blood pressure – all of these being potential factors for heart disease if not addressed.

Obesity

Obesity is associated with several health problems such as diabetes, heart disease, respiratory disease and hypertension. Diet plus exercise is the ideal way to lose weight.

Diabetes

Diabetics are at a greater risk for numerous health problems, including kidney failure, nerve disorders, eye problems and heart disease. Regular blood sugar monitoring, proper diet, exercise and appropriate insulin medication are ways to effectively control diabetes.

Why exercise?

Exercise is important because it improves glucose regulation. The timing of exercise, the amount of insulin injected and the injection site are important factors to consider before exercise.

Hypertension

High blood pressure causes the heart to work too hard. It increases the risk of heart disease and stroke.

Which exercises are good to control hypertension?

Exercise is an important aspect in controlling high blood pressure. Regular low-impact aerobic exercise can reduce both systolic and diastolic blood pressure by an average of 10mm Hg. Endurance exercises such as low-impact aerobics, walking, cycling and swimming are recommended. The frequency recommended is 4-6 days a week of 20-40 minutes duration. Exercise should begin with a gradual warm-up lasting for 10 minutes.

Which exercise should hypertensive individuals avoid?

Heavy resistance weight training exercises are not recommended as they can elevate blood pressure; do weight-training exercises using light resistance.

Exercise and the mind

It is amazing to understand how exercise can help release stress and improve your mood.

Whether we are feeling happy or low, exercise revs up our mood and helps us feel more positive. This is because exercise gets blood flowing to the brain and that can have the same effect as drugs prescribed for depression. Also, exercise triggers the release of endorphins, which are hormones that produce a sense of wellbeing and reduce stress. Any physical activity can help — be it yoga, breathing techniques, stretching exercises, running or martial arts.

Does exercise help relieve emotional stress?

Exercise is a great physical outlet for emotional stress. Stressful situations trigger your “fight or flight” response. Have you noticed people after they have exercised or runners after their run, swimmers after their swim, or cyclists after their rides? You will realise how relaxed and confident they appear. Their eyes and skin have a radiant glow; their movements reflect better balance in body and mind.

Rest and exercise

The one important aspect of high-volume or high-intensity training is rest. The body needs adequate rest to avoid the possibility of physical and mental burnout. Rest also helps the muscles to recuperate from the stress of exercise.

How much rest?

A fitness routine should be carefully designed and rest periods factored in, taking into account individual health status, fitness levels and goals.

When you strength train, you need to give the muscles a day of rest to recover from the training. “Over-training” can cause injuries and discomfort. That is why it is necessary to work the muscles every alternate day to provide for recuperation and repair of muscle tissue.

Stress and inactivity can leave you feeling drained. This can result in a weakened immune system, disturbed sleep and weight gain. You need to deal with situations so that they work for you and not against you.

So, get started and make exercise a part of your daily routine to improve your fitness levels and the quality of your life.

This was first published in the May 2008 issue of Complete Wellbeing.

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