4 Tips for Finding a Reliable Personal Trainer

Finding a personal trainer doesn’t have to be tough. But you need to assure you are not paying a fraud who will take your money and waste your time with that said, following we are mentioning a few things you better mind when hiring a personal trainer.

     1. Check Their References

When you hire someone online, you better ask them about previous references. You can ask the trainer for the previous references or clients. There are many cases where the trainer fabricates this information.

Apart from making sure the testimonials are legit, you need to learn how does the trainer know how to handle people who don’t exercise much. So as for a temperament trainer at first. Become motivated to improve continuously and see if they are sincere and reliable.

     2. Mind Your Convenience

When it comes topersonal training at St Kilda , Go Going PT offers excellent training, its worth traveling for. But when it comes to hiring a personal trainer, at one point, you have to consider how important is your convenience. Exercises for a month or so seeing a coach and to achieve a strong baseline. In this case, having something close where you love, or work will pay off.

For experienced trainers that don’t see the trainers more than once a week, their location is less important. There are some trainees who only require the trainer to drop in once every 2-4 weeks. Their programs are easily managed via online training. It keeps you on your toes and helps you save money.

     3. When You Are Right to be Skeptical

If the trainer wants to sell your supplements or advertises for a company, you should become skeptical. It’s not bad always, and the trainer is responsible for revealing anything that affects the recommendation.

Some marketing campaigns are rampant in fitness centers; in most cases, the supplements don’t deliver while being overpriced. If the trainer doesn’t invest time to help you get your results and let you make lifestyle changes, this calls for skepticism.

The trainer is supposed to make you push your boundaries while respective a line.

     4. Taking Shortcuts to Understand You

Most times, people boast about stuff they are not confident about. When you interview a trainer, you must keep an eye for what he is boasting about. Pay attention if he uses needless jargon, unconfident trainer overcomes their lack of confident if they through a bunch of similar sounding words, the confident trainer explains a concept clearly and makes sure you understand it.

The conversation should be focused on the trainee, not the trainer. It doesn’t matter where the trainer trained. If he doesn’t pay attention to your needs and constantly praises himself, he is not the one.

It’s an investment to hire a personal trainer to change your life. However, it can be difficult to find a reliable trainer who helps you achieve your fitness goal. With the above mentioned, you should have no trouble finding someone who will help you make some serious changes in your life.

You never knew swimming has these benefits

Swimming is an exercise for everyone, no matter your fitness level, you can take advantage of its benefits. Do you want to be a cardio king? Swimming can help you. Do you want to give your muscles a makeover? It can do it for you. Do you want to boost your relaxation levels? It can calm you quicker than a trip to the Bahamas.

Psychological benefits of swimming

Stress reliever

Swimming can cut down your body’s ability to respond to oxidative stress. You can dive in the pool every time you feel overwhelmed because swimming can prevent cell damage oxidative stress generates. If you swim regularly, you will boost your body’s defense against stress. Exercise is an effective way to relieve anxiety and stress, and swimming can redirect your mind from some troubling thoughts you may have. 20 minutes of swimming a week can help you boost your relaxation levels.

Variety

Repetitive exercises may get you bored, but swimming will keep you engaged because it involves performing multiple floatation aids and strokes during the same session. You can add variety to your routine by enrolling to water polo and aerobics classes.

Sleep improvement

Studies show that the people who are dealing with insomnia can use swimming to improve their sleep patterns. A recent study shows that half of the older population have difficulties sleeping. If you find difficult to sleep peacefully at night swimming can benefit you.

Enhanced mood

All types of exercises help your body release endorphins, hormones that improve your mood. Swimming can enhance your social skills and confidence, two factors that influence your self-esteem. A pilot-study involving people who suffer from dementia show that the patients who swam regularly for 3 months showed mood improvement.

Improved general wellbeing

The best way to stay healthy and fit is to have a healthy and balanced diet and to swim for 30 minutes at least two times a week. Swimming is quite effective in maintaining your positive mental outlook. Ask your friends to join you in the pool if you want to have more fun.

You never knew swimming has these benefits

Physical benefits of swimming

A whole-body workout

During swimming, you engage all your muscle groups because you need to use your stomach, torso, legs, and arms to perform the strokes. Swimming can improve your strength, increase your heart rate without putting stress on your body, help you manage your weight, enhances your fitness, and tones your muscles. If you swim a hammer butterfly or a breaststroke, you will work your entire body during a single session. Water exercise works your body harder than other activities so if you spend 30 minutes in the pool, it equals 45 minutes of a land activity.

Burn calories

If you are looking for an effective way to lose weight, swimming can help you because it’s an amazing way to burn calories. Your swimming style and weight influence the amount of calories you can burn during a single session. If you swim gently for 20 minutes you can burn more than 200 calories, almost double the number you would burn if you would run. A faster swim can erase the chocolate bar you had after lunch quicker than if you would cycle or run.

Safe for pregnant women

If you are pregnant, your doctor may recommend you not to practice certain physical activities because the extra weight can cause muscle and joint pain. However, swimming is recommended because water will support your weight, and will help you stay comfortable while performing certain moves. You should consult your doctor before starting a water exercise program. 

Helping with asthma

Swimming can help you control your breathing and increase your lung capacity. It’s well known that asthma symptoms are improved if you expose yourself to the humid air from an indoor pool so this exercise can help you with your condition.

Building cardiovascular strength

You know that cardio is great for your body because it involves your circulatory system, lungs, and heart. But cardio exercises can be replaced by swimming if you don’t like to sweat. Research suggests that the people who swim regularly have half of the mortality rate inactive people have. If you swim regularly, you can control your blood sugar levels, and lower your blood pressure, therefore you can improve your overall health and chances to live longer.

You never knew swimming has these benefits

How to get involved in swimming

There are countless ways to benefit from water exercise, and there are countless ways to swim. Water is the perfect environment for people with different fitness levels to get active and to take advantage of psychological and physical benefits.

If you are able to stay above the surface, but you want to learn to swim like a pro then you will have to learn more about how to breathe, and how to perform different types of strokes. You can check if your local pools or sports centers offer adult lessons for swimmers of different levels because they are the best way to learn it. Do not feel embarrassed that you are not an expert swimmer and do not try to improve your skills on your own because you may drown yourself.

When you meet your teacher you should be honest in your assessment of abilities, the trainer needs to know your level to be able to help you. You want to believe that you are an advanced swimmer, everyone wants to believe it, but admitting you are a novice will help you progress faster. Don’t feel inadequate, you will discover that many people find themselves in your situation.

When in the pool you should avoid colliding with other people, so you should swim in a circle, always staying on the right-hand side of the lane.

Freestyle is the best style when you share the lane with other swimmers. Don’t do a breaststroke because you may hurt your partners at some point. If you are an expert in backstrokes you can do it, but make sure, you get in the pool in a straight line. If you will zigzag while backstroking, you may get into the wrong side of the lane and collide with someone.

These are only some basic rules you should follow if you want to become a pro swimmer if you want to find more get enrolled in a class.

How to Relieve Muscle Pain and Soreness After Exercise?

Experiencing pain after any workout is quite normal and most of the time the pain subsides on its own in a day or two. But if the aching muscles do not get better within a few days of rest, then it could mean there is a more serious injury than you had initially anticipated.

We have listed below a set of techniques that will help you get rid of mild muscle soreness and pain.

Techniques to relieve muscle soreness and pain:

Use Hot or Cold Therapy:

The first thing you need to know as soon as you notice anything unusual like swelling in the area is to immediately apply an ice pack for about 15 minutes. On the other hand, if there is no swelling but just soreness of the muscles, apply a heat pack instead to boost blood circulation in the area.

Stretch Properly:

Stretching before and after a workout session is very important to prevent soreness of muscles. Take 10 minutes before and after the workout session to stretch. Remember this is the most important thing to do every day before you exercise or else you will face extreme muscle soreness or pain after the workout.

Take a Massage:

A good and relaxing massage can also help to relax the sore muscles as it helps in increasing the blood circulation in your body which in turn helps in providing more oxygen to the muscle. Taking massage every week if you work out regularly is a good practice to make sure that your body is not overexerting and getting the pampering it needs.

Exercise (Cardio):

So, you did a bit too much strength training and your muscle is really sore, so you decide to take a few days to break from workout routine to get rid of the pain. This approach is absolutely wrong. To get rid of the pain, you need to continue exercising but only stick to cardio. Strength training results in a build-up of lactic acid in muscles which causes muscle soreness and pain. When you do cardio, lactic acid burns up thereby reducing your pain hence always remember, strength training should be followed by cardio on the next day.

Try a Steam Bath:

Steam bath after workouts really helps in boosting blood circulations to muscles which may provide you temporary relief and help in loosening the tight muscles. 

Try Ointments and Painkillers:

You will find ointments in the market or oils which helps in relieving muscle pains. There are painkillers also available to help reduce the pain. If the muscle soreness is not extreme, these techniques can help get rid of the pain in a day or two but if it prolongs more than that, it is better to go for more aggressive pain treatment.

If the pain still persists for a longer time than advisable, we suggest you join an effective natural pain eradication program such as Back To Life Program which is well researched and has helped many others get rid of their pain through natural techniques. But if your pain is extreme, then it is no brainer, consult a doctor immediately.

Infrared Light Therapy for Neuropathy Works

Peripheral neuropathy is a result of damage to your peripheral nerves, often leads to weakness, numbness, and pain, commonly in your hands and feet. It can also affect other parts of your body.

Your peripheral nervous system sends information from your brain and spinal cord to the rest of your body. Peripheral neuropathy can be the effect of traumatic injuries, infections, metabolic problems, inherited causes and exposure to pollutants. Diabetes mellitus is one of the most usual causes. The pain in peripheral neuropathy is described as the feeling of burning, stabbing and tickly. In most cases, medications can reduce the pain of peripheral neuropathy.

Each nerve in your peripheral system is important and has its vital function, therefore symptoms and intensity of pain depend on the type of nerves damaged.

Nerves are classified into

  • Sensory nerves carry sensory information like pain, heat, and touch, thru the skin and then delivered to the brain.
  • Motor nerves control muscle movement
  • Autonomic nerves are responsible for blood pressure, heart rate, and other internal functions.

Signs and symptoms of peripheral neuropathy might include the following

  • Numbness in your feet and hands that can extend up to your arms and legs
  • Burning sensation around the affected area
  • Sharp Pain
  • Loss of muscle harmony
  • Muscle paralysis

Peripheral neuropathy can affect one to multiple nerves at the same time. Pain experienced by the person depends on the level of nerve damage

Check yourself with specialist

Don’t wait for more serious illness to be brought up by a simple pain. Consult your doctor immediately when you experience infrequent kind of pain in your feet and hands. Prevention is very significant to stop further nerve damage and avoid the need for the more serious and expensive treatment.

Causes

Many bad habits can contribute to nerve damage. Your present sickness can also lead to further complications like nerve malfunction.  

Alcohol Dependence. It is proven that unhealthy drinking of alcoholic beverages can lead to multiple organ damage like your liver, kidneys, and pancreas. When your main body parts are damaged it can lead to improper function of the nerves.

Autoimmune diseases. An autoimmune disease is a condition arising from an abnormal immune response to a normal body part. Some of these diseases include lupus, inflammatory bowel disease, and diabetes mellitus.

Diabetes. Neuropathic disease is common to diabetic patients

Medications. Intensive treatments and drugs like those used for chemotherapy are fighting the good cells damaging the good ones at the same time. This can lead to serious nerve damage

Infections. These include certain viral or bacterial infections, such as hepatitis C, leprosy, diphtheria and HIV.

Nerve trauma. Traumas, such as vehicular accidents, sports injuries, can damage peripheral nerves.

Vitamin deficiencies. Vitamin B complex and Vitamin E are important to nerves.

Other diseases. These may include but is not limited to kidney disease, liver disease, connective tissue disorders, and hypothyroidism.

Effects of peripheral neuropathy

Burns and skin trauma. Person will start being insensitive to change in temperature and also in pain. Recurring numbness is also experienced.

Infection. Loosing nerve sensation can lead to intensive insensitivity pain. When you can no longer feel the ache it is so easy to get open wounds without knowing. This is worrying especially for diabetic patients because they can get their cuts easily infected. We know that it is hard or nearly impossible to heal wounds if you have diabetes.

Frequent falling. Lack of balance due to loss of sensation can lead to numerous falling.

Prevention

The best way to prevent peripheral neuropathy is to manage medical conditions that put you at risks, such as diabetes, alcohol dependence or rheumatoid arthritis.

Fruits and Vegetables is your key to starting and having good eating habits. Look for foods which are high in nutrients and vitamins especially with vitamin B1, B6, and B12.  These vitamins are essential to fight nerve aging as well as total nerve damage.

Regular exercise. Look for the kind of exercise to be included in your routine. Consult your doctor first before deciding to follow a certain program. Some programs that work for others may not work for you. Different body types with different conditions have different needs.

Avoid factors that may cause nerve damage, including tiresome motions, cramping positions, smoking and alcohol independence. You should be responsible for knowing what can hurt you so you can avoid doing them.

Infrared Light Therapy System is scientifically proven to relieve pain, reduce muscle tension and spasms, increase tissue oxygenation, and improve blood circulation. Many brands are safe and simple to operate, in seconds you’ll be enjoying a deep and soothing relaxation. Machines of these kinds underwent a lot of studies to prove that they can help neuropathic people improve their condition and lessen the possibility of having a worse ailment. You can check this link to buy it at Halo Health.

4 Tips for Getting Fit in 2019

New Year’s Day may seem like a distant, hazy memory by now (depending on how much fun you had on New Year’s Eve!) but the resolutions you made should be anything but. In order to stick to your fitness resolutions for 2019, it is important to always remain clear with your expectations, and dedicated to the outcome.

Having said that, motivation can be a fickle thing. One day, you might be enthusiastic about your personal fitness goals, and the next you just want to curl on the couch and eat ice cream. Staying motivated is all about removing deterrents – getting rid of any pain, fatigue or disappointment that might get in the way of you achieving your goals.

Here are four tips to help you stay the course, and get fit in 2019:

Get the Right Gear

Without the right gear, exercise can be uncomfortable, and sometimes even painful. First and foremost, it is important to find the right running shoes for your feet, ones that support your arches properly and secure your foot. Without proper footwear, you run the risk of pain and injury, both of which are major deterrents on your path to getting fit. Toss away that ratty old pair, and click here to learn more about chiropodist-approved running footwear.

Buddy Up for Best Results

Exercising with a friend means that you remain accountable to someone other than yourself. And vice versa. It is a great way to stay motivated, stay on track and have some fun while you are at it. Ultimately, getting fit should not be torture; exercising with a friend is a great way to remind yourself of that, and to incorporate a social aspect into your fitness regimen.

Keep Your Goals Reasonable

One of the biggest motivational deterrents people come up against is the disappointment. If you tell yourself that by the end of the month you will have six-pack abs, or that you will lose 30 pounds, you are bound to be disappointed. Humans thrive on a sense of accomplishment; to that end, set small, realistic goals that you can track along the way. It is much better for motivation to succeed at small goals than to fail at a big one.

Understand that Diet Is Part of the Equation

Too many people erroneously believe that, as long as they are active, their diet is inconsequential. As much as we may wish that were the case, the truth is that diet is still a large component of staying fit. This isn’t to say you need to be on a fad diet. But from a simple numbers perspective, ensuring that you do not exceed your daily-recommended number of calories – which you can calculate here – is key to maintaining a consistent weight, and any calories you burn will be represented in weight loss.

With the right shoes, the right friend, the right expectations and the right diet, staying fit in 2019 should be a cinch. Even if you have failed in previous years, following these tips should set you right on the path to success.

Powerful Options for Naturally Managing Depression

In a given year, about 16.2 million Americans—or 6.7% of the population—have experienced at least one major depressive episode. The majority of people who suffer from depression do not seek treatment even though treatment is available and can be effective. If you experience depression symptoms such as persistent feelings of sadness, difficulty concentrating, and lack of motivation, seek professional assistance as soon as possible.

Some natural remedies

According to many studies, there are a variety of natural remedies that can be useful for alleviating depression. Talk to a physician before using natural remedies and supplements. Bear in mind that depression is best treated by a mental care professional and delaying or avoiding standard care can lead to severe health consequences.

Here’s a list of natural options.

     1. St. John’s Wort

Scientifically referred to as Hypericum perforatum, the St. John’s Wort herb is a long-established folk remedy for worry, sadness, poor sleep, and nervousness. Many clinical trials show that the herb works for mild to moderate depression. It is, however, ineffective for major depressive disorder.

Full effects are noticed after four to six weeks. Side effects of the St. John’s Wort include a dry mouth, dizziness, fatigue, and indigestion. It also increases photosensitivity so make sure your eyes and skin are well-protected from sunlight when using the herb.

Furthermore, the herb can inhibit the effectiveness of over-the-counter and prescription medication such as anti-retroviral drugs, antidepressants, oral contraceptives, and drugs aimed at preventing organ rejection for patients waiting to receive a transplant. St. John’s is discouraged for children, pregnant women and people suffering from kidney disease, liver disease, and bipolar disorder.

     2. Cannabidiol (CBD)

CBD can be an effective remedy for depression. Even though it doesn’t cure the depression, it’s been associated with an improvement in the symptoms.

Endocannabinoids (the cannabinoids produced in our body) help to regulate many bodily functions, including appetite, sleep, pain sensation, and mood. The substances work by binding to specific receptors in brain cells, which in turn enhances the function of serotonin, itself a brain chemical that helps reduce stress and improve your mood.

Like endocannabinoids, serotonin works by binding to certain receptors that launch a chain reaction in the brain, which in turn stimulates the mechanisms for stress control and improvement of mood.

It’s been found that CBD helps improve depressive symptoms by regulating the effects of endocannabinoids and enhancing serotonin function by facilitating the activity of the serotonin receptors.

     3. Exercise

Among the most effective and affordable ways of improving your mood is exercise, which can be easily incorporated into your treatment plan. Aerobic exercises in particular result in the reduction of stress hormones and the release of mood-uplifting chemicals.

When deciding which type of exercise to do, give preference to exercise that you enjoy and can commit to, be it purchasing membership at a gym, going for salsa classes, gardening, playing a sport, or even taking a brisk walk around your neighborhood every evening or morning for at least 30 minutes.

How To Make The Most Of Every Day

No matter how old we are, there can be times in our lives when we start to feel that every day is just the same as the last, and nothing interesting or exciting is going to happen. These are days that we wish away, and that is especially true when we are looking forward to a particular upcoming event. It’s a shame when this happens, as with a little more positivity, every day can be a wonderful one, even if nothing ‘exciting’ happens there at all. Here are some of the best ways to can make the most of every day.

Wake Up Early 

Waking up as early as you can is a wonderful way to start the day off well. Make sure you still get enough sleep, though, by going to bed at a reasonable hour!

Whether you live at home with a young family or are on your own, it makes no difference. This is one thing that everyone can do in any circumstance and starting the day in the right way means that you will feel much more positive about everything that comes afterward.

Here is your chance to take some quiet time and to really look at the world around you before the hustle and bustle of the day begins in earnest. Many people are most productive first thing, and if this means you get up early and work so that you have the rest of the day to enjoy yourself, then that makes a lot of sense too. Whatever your reasons for getting up early and no matter where you live or what you do, it will work to make your day a better one.

Be Less Stressed 

Sometimes being less stressed is easier said than done, but you should remember that when you are worrying and stressing about things – particularly things that you cannot change and have no control over – you are missing out on the current moment, and losing your chance to enjoy it. As well as this, you won’t be able to see the future either, and it can all seem rather bleak.

On top of making your day a more negative one, your health can suffer a lot when you are stressed. Physical side effects include:

  • High blood pressure
  • Heart disease
  • Obesity
  • Lack of sleep
  • Headaches

Mentally it can cause paranoia, depression, and anxiety. Stressing as little as possible is, therefore, the best thing if you want to be able to make the most of every day.

If you can work out what it is that is causing you stress; then you can also work out how to combat it and create a plan to alleviate the stress you are feeling. Whether it is down to health, financial worries, your job, or your relationships, there will always be someone who can help you, even if they are just there to listen. It may be that you are simply getting older and require more care. For more information on a possible next step if this is the case, such as assisted living, click here.

Once you have dealt with your stressors, you can certainly make the most of every day.

Eat Well 

Eating is something we have to do to be able to function and, ultimately, to stay alive. The more healthily we eat, the better our bodies are able to function, the healthier we will feel, and the more we can enjoy the days as they come and go. This is why giving up junk food and eating more fruits and vegetables can help to give us a much more positive outlook on life.

You will be amazed at how much better you feel if you stop eating (and drinking) all the things that are bad for you and start eating (and drinking) the things that are good for you. Your energy levels will increase, you will lose weight, you will feel fitter, and you will generally be more ready and able to take on any opportunities that come your way.

As well as eating more healthily, staying hydrated by drinking plenty of water through the day will also help to boost your immune system, keep you feeling healthy, and keep you more productive too.

Exercise 

Trying to make the most of every day may not leave you much time for exercise, but when you realize just how important it is, you are more likely to clear a space in your schedule for it. Regular exercise will make you healthier, of course, but it will also realign the hormones in your body, reducing the number of stress hormones (like cortisol) and increasing the amount of ‘happy hormones’ such as serotonin. When this happens, you will feel happy, less stressed, more at ease, and calmer. You will also be able to see the changes in your body when it comes to your strength and any weight loss that might occur. Since you only need to do around 20 minutes of exercise per day to make a difference, it should be easy to slot it into your schedule, and when you do, you will be able to make much more of every day.

Practice Mindfulness 

Mindfulness means being in the present so that no day is ever a waste. It can be hard to do this, and it is a difficult habit to get into, but once you are able to be more mindful throughout your day you will find that every day is just as important as the last and the next, even if you don’t really do anything or it isn’t an especially memorable one. When you are present in the moment, you aren’t distracted by anything; you are fully focused on what is happening, and enjoy the moment much more. Going for a walk in nature, taking the time to paint a picture that you are concentrating on, reading a book, or sitting quietly and meditating are all good ways to be more mindful. These ideas are much better than watching TV which, although useful for unwinding and something that can be enjoyed as a treat, usually means that you aren’t really in the moment at all.

How to Exercise if You Have Limited Mobility

If you do not have full mobility, you can still exercise and enjoy the health benefits that come with it. There are plenty of ways in which you can exercise if you have limited mobility either as a result of old age, weight problems, illness, injury, or disability. People who are confined to mobility scooters need to overcome their physical limitations and find appropriate ways to get active to improve their overall health.

During exercise, the body releases endorphins that energize the exerciser’s mood. Regardless of one’s age, physical condition, and whether or not they have exercised in the past, there are ways that you can exercise without having to worry about injuring yourself.

What types of exercise can I try out if I have limited mobility?

Generally, all types of exercise offer health benefits. See your doctor and have him help you figure out the best exercise routine. Find out what exercises you should do and those that you should avoid as well as how many hours of exercise you should have daily and weekly.

No matter what your physical situation is, you need to incorporate at least three types of exercise into your work out routines. But first, ensure that you:

  • Maintain good posture- always sit upright
  • Find a chair that allows you to keep your knees bent at 90°
  • For safety purposes, always ensure that you apply brakes to your wheelchair or scooter
  • If you suffer from diabetes or high blood sugar, take your diabetes medication as advised by the physician and check your blood pressure before and after your exercise.
  1. Cardiovascular exercises

This type of exercise raises your heart rate, increases your endurance, and burns your calories. Repetitive cardiovascular can also help loosen up stiff joints. For people with limited mobility, exercising in water is really beneficial since their body is supported and there is reduced risk of discomfort.

Even if you are confined to a mobility scooter, you can still perform cardiovascular exercise. If you cannot walk, cycle, or dance, you should try swimming, water aerobics, or aqua-jogging. There are quite a number of swimming pools that offer pool-therapy programs with access for people who are on wheelchairs.

Chair-bound exercises are a great way to alleviate body sores that are caused by sitting in the same position for long periods.

  1. Strength training exercises

Strength training involves the use of weights and other forms of resistance to build muscle and bone mass, prevent falls, and improve balance. Most of the traditional upper body exercises can be done from a seated position using anything that is weighted and fits well in your hands such as dumbbells.

You can focus on your upper body strength training if you have limited mobility in your legs. If you have, say a shoulder injury, you should focus on strength training your legs and core. There are gyms that offer machines which make arm-bicycling and rowing possible.

Heavier weights are used for strength training exercises than for cardio exercises. As your strength improves, add more weight and more exercise.

  • Flexibility exercises

These types of exercises are aimed at enhancing your range of motion, reduce pain and stiffness, and prevent injury. Flexibility exercises include yoga, seated versions of Tai Chi, and stretching exercises. Stretching helps reduce pain and pressure on your muscles that often results from sitting for prolonged hours.

Flexibility exercises are really helpful in improving relaxation, enhancing flexibility, preventing and delaying muscle atrophy. Most of the flexibility exercises can be modified depending on your medical condition, age, weight, and physical mobility.

Starting the exercise routine

The first thing that you need before you set out on any exercise journey, especially if you have limited mobility, is to seek medical clearance. Talk to a physical therapist about the activities that are best suited for your situation.

Here are a few tips on how you should move forward with the exercise:

  1. Write down your reasons for exercising. Come up with a list of goals that you would like to achieve within a specified amount of time. In the beginning, you should focus on short-term goals rather than those that may take longer to achieve.
  2. Start slow and increase your activity levels gradually. Always start by doing something that you enjoy and go at your own pace. Make small steps that will keep you motivated.
  3. Try in as much as possible, to exercise on a daily basis. Plan to exercise at the same time every day- consistency yields results.
  4. Expect some difficulty in the beginning. Do not be discouraged if you find that some exercises are a bit challenging. Give yourself time to slowly build momentum
  5. Stop exercising immediately you start experiencing pain, irregular heartbeat, or any kind of discomfort. You should also avoid activity that involves the injured body part. After the injury has already healed, start back slowly.
  6. Stay hydrated. Drink a lot of water during your exercise.
  7. Always ensure that you wear appropriate clothes that are well-fitting and don’t restrict movement.
  8. Lastly, always remember to start every workout with a warm-up and end it a cool down after your exercise routine.

Keep In Shape While Keeping Up With Your Studies

The hustle and bustle of everyday life can make staying in shape hard to do. Going to school is certainly no exception to this rule. However, making small lifestyle changes can result in big differences – physically and academically. It is possible to stay in shape and keep that impressive grade point average at the same time. With your busy schedule, you should be able to attend a gym on your own terms and at times that are convenient for you. With so many innovative personal trainers and gyms available, it is no longer necessary to go to a standard gym.These days, there are gyms that offer pay-per-use access to their gym, equipment, and exercise programs.

Now, the wheels might be turning and you’re thinking, “What is the difference?” First of all, traditional gyms usually have pushy gym agents and trainers working on commission trying to lock you into long-term, often financially predatory contracts. These gym contracts usually require you to pay a significant fee beforehand, plus sizable fees every month afterward. These contracts are designed to bevery difficult to opt out of. Once you pay, that that’s – you’re locked into going that gym for a long time. This sounds more like an expensive learning experience than a positive step in a physically transformation journey; too bad no one offers a degree in getting suckered out of your hard-earned cash!

The advantages of a pay-per-use gym far outweigh those of a traditional contract gym. For instance, a per-per-use gymrequires that you pay only for the time you actually spend at the gym. Due to this flexibility, pay-per-use is a great way to stay in shape, even if you have a busy schedule. In addition, you have the same access to equipment, different exercise and nutritional programs, and any additional resources offered by the gym as you would at any contract-based gym. Do some research on the difference between contractual and pay-per-use gyms, and the benefits will become immediately clear. You will soon find yourself rethinking traditional contracts and opt for something more innovative and freeing.

Besides themoney-saving and convenience of pay-per-use gyms, you will also have the opportunity to work with professional staff members. These staff members will help you stay on track and encourage you to maintain a successful fitness regime. The benefits of hiring a personal trainer include regular, persistent motivation and having someone who will keep you accountable. Having someone in your corner working with you who is enthusiastic about your success is an awesome high.

Keep In Shape While Keeping Up With Your Studies

No longer will you feel like you’re losing money or a pressure to go to the gym. After spending years going to contract-based gyms, a per-per-use gym feels like a huge weight being lifted off of your shoulders. The ability to come and go as you pleasewill inspire you to be more successful with your schoolwork and fitness. Going to the gym should be fun, easy, and fit into your jam-packedschool schedule.

Bigger Bodied and Into Yoga? Melbourne Pro Tips

Starting to practice yoga can be a little intimidating for anyone, but if you’re bigger bodied it can be even more of a challenge. However, yoga offers some fantastic benefits, and here we’ll explore some pro tips to help get you started.

Understand the Benefits

The first pro tip is to understand what yoga has to offer. While any physical activity can help to improve your general health and mobility, yoga improves flexibility, decreases stress and can help to increase muscle strength and tone. Since overweight people often have difficulty with joint pain, yoga classes can help to improve your body alignment to reduce joint strain. Yoga can also help to develop your balance, improve your physical fitness and boost your mood.

Seek Out a Qualified Teacher

To avoid injury and obtain the most benefit from yoga in Melbourne residents should seek out a qualified teacher. Even if you can’t find a teacher trained in yoga adaptations for larger students, a beginner’s gentle level class will be a fantastic resource. Qualified teachers are trained to work with people with different body types and differing levels. If you have limited mobility, look for a teacher who can assist you with chair yoga.

Look For the Right Class

Specialist classes for the bigger bodied are becoming more popular, so try to look for a class that suits your requirements. You need to feel comfortable in your class, so check out the atmosphere, to get the best from the experience. If there is no specialist class available, consider Kripalu, Integral, Viniyoga or Hatha practices. Speak to your teacher before you contemplate a first class, so you can check that you feel comfortable and the teacher can offer modifications or props as needed.

Consider One to One Sessions

For many people, the prospect of even a small class can be daunting, so consider one to one sessions to get you familiar with the process. Private classes can be an excellent way to learn the basic poses to gain confidence with effectively using props before you join a group practice. Gaining knowledge about yoga will help you to feel more at ease and ready to tackle a larger class.

Think About Combining Yoga and Weight Loss Methods

If your main aim is to lose weight and feel more comfortable, you’ll need to think about combining yoga with weight loss methods. Although there are more effective forms of exercise to lose weight, yoga can help you feel better. Ideally, you should combine your yoga practices with restricting your caloric intake and taking regular exercise. Exercises that raise your heart rate will be most effective for weight loss, but practicing yoga regularly will help to improve your flexibility and help you to tackle more exercise. Regardless of other weight loss methods you choose, yoga should be an integral part of your overall wellness routine.

If you’re thinking about taking up yoga, Melbourne residents should speak to us. We specialize in yoga and pilates in Melbourne and bigger bodied people will find a class to suit them. You’ll also find the Kaya Health team ready to answer any queries to help you to choose the best class for you.