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Volume No. 312

Thursday July 09, 2009

   

   

 
 
 

Our body dislikes staying still for long. If you're stuck behind a desk for long, you can do some simple exercises while sitting or standing. You can take a break every couple of hours to "desk"ercise. This week we cover Deskercise: exercise at your desk.

 

Enjoy good health,
Namita Nayyar, AFI

 
 
 
 

Stretch all major muscles and their opposing muscle groups

When stretching, it's vitally important that you pay attention to ALL the major muscle groups in the body. Just because your particular sport may place a lot of emphasis on the legs, for example, does not mean that you can neglect the muscles of your upper body in your stretching routine.

All the muscles play an important part in any physical activity, not just a select few. Muscles in the upper body, for example, are extremely important in any running sport, as they play a vital role in the stability and balance of the body during the running motion. Therefore it is important to keep them both flexible and supple.

Every muscle in the body has an opposing muscle that acts against it. For example, the muscles in the front of the leg, (the quadriceps) are opposed by the muscles in the back of the leg, (the hamstrings). These two groups of muscles provide a resistance to each other to balance the body. If one of these groups of muscles becomes stronger or more flexible than the opposing group, it is likely to lead to imbalances that can result in injury or postural problems. For example, hamstring tears are a common injury in most running sports. They are often caused by strong quadriceps and weak, inflexible hamstrings. This imbalance puts a great deal of pressure on the hamstrings and usually results in a muscle tear.

 
 
 

 

Fighting Procrastination

 

When something needs to be done, go ahead and do it as soon as possible. Putting it off until later only adds to the energy and effort required of you. The less you procrastinate, the more you'll get done and the more effective you'll be.

So how do you conquer procrastination? First, think of all the undesirable things that will happen if you don't get the job done. It's easy to procrastinate when you refuse to even think about the negative consequences of not taking action. So fight procrastination by focusing on the undesirable things it would surely bring.

Beyond that, think of the positive consequences that will come when you do take action. Strengthen your own desire and motivation to get the job done.

Get it done. Do it now. You know it needs to be done. Keep in mind what will happen if you don't, and compare that to what will happen if you do. Make the choice that will bring the best results. It's your life. Stop putting it off. Move it forward right now.

 

Note: WF Members receive motivation like this in their e-mail box every Monday morning! Those of you looking for added motivation, can go ahead to download Free motivational Wallpaper Changer at http://www.womenfitness.net/downloads.htm

 
 
 

 

"Our limitations and success will be based, most often, on your own expectations for ourselves. What the mind dwells upon, the body acts upon." 
~ Denis Waitley

 

 
 

 

Lemon Potatoes

Serves:  8 servings

Ingredients:

1-1/2 pounds new potatoes
1 teaspoon non/lowfat margarine
1-1/2 teaspoons lemon peel, grated
1-1/2 tablespoons lemon juice
2 tablespoons green onions, chopped

 

Direction:

  • Steam potato's for 12-15 minutes. Rinse under cold water and peel.

  • Melt margarine in a nonstick skillet over medium-low heat. Add remaining ingredients and potatoes and stir until potatoes are coated with mixture and heated.

Nutritional Information:
Serving size: 1/8 of dish
Calories: 130
Fat: 1 g
Cholesterol: 2 mg
Protein: 5 g
Carbohydrates: 25 g
Fiber: 2.5 g
Sodium: 10 mg

 

 

Deskercise: exercise at your desk

 

Our body dislikes staying still for long. The longer you're still, the more tension that accumulates from being in one position. If you're stuck behind a desk for that long, you can do some simple exercises while sitting or standing. No special skills or equipment is needed. You can take a break every couple of hours to "desk"ercise.

You need to remember one thing that, these exercises won't develop your cardiovascular system, build strength or make you look better in your bathing suit. But they will reduce muscle tension and stress and help maintain the strength, flexibility and muscle tone you already have.

Below is a list of few exercises you can try at your place of work. Remember to breathe normally while holding your body in one of the stretching positions. When you're done, finish with some slow, deep breathing.

  • A 10-minute walk is the best exercise for the office bound, experts say.

  • The Face Squeeze: This simple maneuver can relax your facial muscles, especially those around your eyes and in your forehead. Do it as often as you like. While sitting, squeeze your eyes and close your mouth tightly. Hold for five seconds, then release. Repeat several times.

Click here, to read the complete article on Deskercise: exercise at your desk.


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