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For building iron in your body eat plenty of spinach juice.
If you exercise with music, you will exercise longer and enjoy it more. Choose something upbeat and energizing.
On a busy day, take 20 minutes to go for a brisk walk to help reduce stress.
Eat most of your fat and calories for the day, in the morning. Doing this will put your metabolism into high gear. Then eat lean the rest of the day.
While running, if you have stomach cramps, stop and bend forward from the waist.
Breath in and out, slowly and deeply while contracting your abdominal muscles.
While doing housework, increase the pace to get some extra exercise and calorie burning.
If you are having problems with migrain headaches, drink some hot tea with honey and this should help ease the pain.
Always take the steps instead of the elevator if you plan on cutting down those extra calories.
Eat a bowl of oatmeal each day to lower your cholesterol.
Drink plenty of water since it helps liver function well and your body will benefit and that will show from your glowing skin. So also drink plenty of water before, during and after exercising.
To lower blood pressure, improve your mood and relieve depression, exercise regularly.
If you experience pain, dizziness, shortness of breath, irregular heartbeat or increased fatigue while exercising, call a doctor immediately.
Begin your workout with warm-up exercises and end with cool-down exercises.
if you suffer from eczema, avoid heat and sweating.
Wear loose, lightweight clothing while exercising. Choose natural fabrics that will breathe.
When it is hot outside, drink more water and avoid caffeine and alcoholic beverages.
Ear ache - place a piece of potato (raw) in the ear-remove later.
Breathe naturally while doing stretching exercises. Never hold your breath.
Make soups the day before and refrigerate. Skim the fat off the top before reheating.
To feel as though you are eating more, slow down and chew thoroughly. Take at least 20 minutes to eat a meal. Taking longer to eat will make you feel fuller and also helps in digesting food properly.
When going to see a doctor, write down the questions you want to ask. Also, write down the answers. If you don't understand the answer, ask again! Take along any medication bottles you are taking.
Keep your attitude positive and smile.
urning down the lights an hour or two before bedtime will help you get a better night's sleep.
Avoid smoke-filled rooms and breathing or exercising near busy roads. Exercise in clean environment.

Tips for Healthy Heart

1.
Switch to mono-unsaturated oils like olive oil,mustard,til or groundnut oil.Olive oil is known to be the most heart-friendly oil.Consume no more than 3-4 teaspoons of edible oil per day per person.

2.
Avoid maida(white flour)based foods.Switch to whole wheat bread.

3.
Restrict sugar intake as far as possible.

4.
Increase intake of fruits and vegetables.

5.
Switch to low fat milk instead of 'bhaiya' or 'dabba' milk.Anything less than or around Rs.13 per liter is presumbaly low fat.

6.
Avoid fried snacks,and switch to high-fibre low-fat snack foods made from whole wheat or millet or bran or soya nuts.

7.
Drink a glass of vegetable juice everyday made from carrot and beet root,or tomato and coriander,or mint or dudhi juice,or ginger-lime-coriander.

8.
Eat whole fruit instead of drinking its juice.You get the added benefit of its soluble fibre (which is heart-friendly) which includes pectins and gums.

9.
Take a brisk walk for 30-40 minutes at least 4-5 days in a week.

10.
Consume 2 tbsp of 'Alsi' seeds daily as they are rich in Omega-3 fats which are fabulous for the heart.

Beauty Sleep

Getting a good night's sleep is as important as eating a proper healthy diet and exercising to keep a beautiful figure. Because a good nights sleep not only makes your skin look beautiful and fresh but it also helps you concentrate in your work and keeps your brain more alert. Though in a busy lifestyle we always try to sacrifice sleep for work but it is very important that you set aside enough hours for some good old-fashioned beauty sleep. The average adult needs seven to eight hours of sleep, while infants need 16 hours of sleep, and teenagers need about nine hours.

The benefits of sleep
Scientists believe that sleep gives our bodies the chance to maintain and repair our bodies and minds. Each night we cycle through three stages of sleep ranging from light sleep to deep sleep, and finally, to rapid eye movement (REM) sleep. A complete sleep cycle takes 90 to 110 minutes on average. While we sleep our brains are using important neuronal connections that might otherwise deteriorate from lack of activity. During deep sleep, brain activity that control emotions, decision-making processes, and social interaction shuts down, allowing us to maintain optimal emotional and social functioning when we are awake. Cell growth and cell repair takes place to combat the affects of stress and UV rays in this stage as well. Hence, deep sleep can truly be called beauty sleep. Sleep also helps our bodies fight infection. This is because our immune system releases a sleep-inducing chemical while fighting a cold or an infection. Sleep helps the body conserve energy and other resources that the immune system needs to mount an effective attack.

Dangers of Lack of sleep
Lack of sleep affects our nervous systems by leaving us drowsy and unable to concentrate. Not getting enough sleep also leads to poor memory and physical performance. If sleep deprivation continues, hallucinations and mood swings may develop. In the same vein, sleeping problems are common in both mental and physical disorders including depression and schizophrenia, Alzheimer's disease, stroke, cancer, and head injuries.

For getting a proper sleep at night do the following:

Sleep only when sleepy. This reduces the time you are awake in bed.
If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy. Sit quietly in the dark listen to some nice soothing music. Don't expose yourself to bright light while you are up.
Don't take naps. This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
Get up and go to bed the same time every day. When your sleep cycle has a regular rhythm, you will feel better.
Refrain from exercise at least 4 hours before bedtime. Regular exercise is recommended to help you sleep well, but the timing of the workout is important.
Exercising in the morning or early afternoon will not interfere with sleep.
Develop sleep rituals. Listen to relaxing music, read something soothing for 15 minutes, have a cup of warm milk, and do relaxation exercises.
Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed.
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep.
Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end up having fragmented sleep.
Have a light snack before bed. If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well.
Take a hot bath 90 minutes before bedtime. This will relax your body and will make you feel sleepy.
Make sure your bed and bedroom are quiet and comfortable.

Many young people go on a crash diet to lose weight without knowing the adverse effects that it can cause on your body. The notion that the solution to weight loss is a crash diet or the ability to stay off food is totally wrong and erroneous and should be avoided as it leads to serious health problems. To lose weight you need not deprive yourself of food or starve yourself. The solution is moderation and it involves making five simple changes in your daily food habits.

1. Don't torture your body. You might think that the less you eat the more you will lose weight. You might go on an extremely low calorie diet and completely avoid anything that carries high calories. Well you will lose weight but then your body will be weak. If you make a habit of consuming fewer calories than your body requires, your body will automatically go into the 'starvation mode', which will definitely result into weight loss but you will be losing not fat but important components of your body like water and muscle. Thus although your size and your weight goes down, the fat still remains. With the result that you will experience lethargy, weakness, Fatigue, hunger pangs, headaches and loss of concentration. Thus try to avoid extremely low or extremely high calorie food intake. Just stop torturing yourself.

2. Balance your diet. Eat more of low calorie high fiber foods such as salads and fresh fruits with each meal. Avoid salad dressings. Eat more of whole grain food and also try out vegetable soups, which are great if you are on a diet. Avoid red meat (beef, pork, ham, sausage), organ meat (liver, brain, kidney) and egg yolks since they are bad for your health as they fall into the saturated fat category. These foods contain high level of calories. Saturated fats, oily stuff, sweets, ice cream and chocolates should be avoided as far as possible. Include sprouts in your food intake, as they are rich in protein.

3. Don't skip meals. Don't commit the mistake of skipping meals. If you are thinking that if you skip one meal you might work towards losing some weight but it is quite the opposite. Because when you eat you tend to eat more and this might work against all your efforts of losing weight. Breakfast is one meal that's very important because as the first meal of the day it helps you to raise your energy levels and provides you energy for the rest of the day. Dinner should always be light. Your body burns few calories while you sleep and if you consume excess calories at dinner, it can easily get stored up in the body as fat.

5. Don't lose heart. Everyone's weight control efforts get sidetracked from time to time. You might get fed up of going on a diet over and over again without getting any result. Don't worry. It is important to remember that temporary setbacks should, after the initial disappointment, serve as stepping-stones to future success. Use your past failures as learning experiences on the way to successful weight control. So pick yourself up and go ahead do it this time.

The main reason why women have fat thighs, fat hips or a fat butt is because of what they eat. Normally women store fat on the lower part of their body in order to protect their reproductive organs. Thus, after menopause, when they are no longer able to reproduce, the weight distribution changes and fat is then accumulated above the waist - just like men. Secondly this phenomenon is also hereditary and depends largely upon the genes.

To exercise thighs & butt

1. Stand with feet apart, toes pointed outwards, and hands on the outside of your thighs. Keeping your back straight, at right angles to the floor, bend knees and allow your hands to slide down your thighs until they reach your knees. (Keep back straight!) Hold your knees for a count of 5, and then slowly return to start position. Repeat 10-20 times.

2. Stand with feet slightly apart. Stretch your arms straight out ahead of you. Slowly bend your knees, until your thighs are roughly parallel with the floor. Slowly raise yourself back to the starting position. The slower you do this, the better. Start with 10 real slow ones. But please don't strain yourself. Go at your own pace.
To exercise the inside of your thighs

Sit down on the floor in front of an ordinary straight back chair. Stretch your legs straight out in front of you, with your feet on either side of the chair. Keeping your back straight, place your palms on the floor on either side of you. Clasp the legs of the chair with the soles of your feet as though trying to push both chair legs together. Press hard and hold for a count of 50.
To exercise the back of your thighs

Stand with feet apart. Bend forward from the waist. Reach to your right with both hands and clasp your ankle with both hands. Push your upper body downwards towards the floor. Count to 20. Return to start position and repeat exercise on the left-hand side.
To exercise the front of your thighs

Kneel upright on the floor, with knees together. Lean backwards and clasp your right ankle with your left hand. Do not sit on your ankles. Hold this position for a count of 20. Return to start position and repeat exercise on the left-hand side.

Eat Yourself Slim
Dieting does not mean eating less or keeping yourself starved. Most women on diet have this idea of dieting and the result is that they are hungry since they eat less and hence they give it up as quickly as they started. Dieting simply means eating differently and eating sensible food and less junk food. Sensible eating means choosing low fat, low sugar foods, lots of fruit, vegetables, beans, cereal, potatoes, wholegrain bread, rice & pasta, low fat dairy foods and modest amounts of lean meat & fish.

Following are the important diet mistakes that are committed which results into a disastrous attempt.

Don't Go Hungry and Avoid Food
Hunger is definitely your biggest enemy. Because if you stay hungry then it makes you feel miserable. And the end result is that you give up dieting and go back to the biscuits/cookies and all kinds of junk food you can lay your hands on. Unfortunately, most dieters still think that dieting means eating in small quantity - that's why most of them give up dieting and stay fat.

Avoid Fat
Avoid fat because it is no good for your health. Fat contains more than twice the calories of other nutrients. Fat in small quantity is ok i.e., you need no more than about 30 grams of fat per day. To do this, you must switch to low-fat options whenever possible. Switch to low-fat dairy products. Avoid high-fat foods like, fried breakfasts, fries, pastries, butter, mayonnaise, chocolate/candy and biscuits/cookies. Eat less red meat (beef, lamb, pork). Twice a week is enough. Switch to fish, chicken, pork steak, lean beefsteak.

Eat Less Sugar
Sugar provides us with virtually no nutrients, so if we stopped eating it tomorrow we wouldn't be any less nourished. It is not your friend and so have as less sugar as possible in your diet. To do this you will have to reduce the amount of sugar you add to your tea or coffee or juice. Have cereals without sugar. Avoid non-diet soft drinks. Instead, enjoy diet drinks/minerals or 100% fruit juice. Avoid so-called treats like biscuits/cookies, chocolates/candy and cakes.

Eat More Fibre
Fibre is very important and you must include more fibre in your diet. Fibre contains far fewer calories than fat or sugar so it's an ideal slimming food. It also fills us up, so we feel nice and satisfied. It also helps to protect against a number of digestive complaints like constipation, diabetes, gallstones etc. High fibre, starchy foods include: whole meal bread, potatoes, pasta, brown rice, beans, peas, leafy green vegetables, sweet-corn, pulses, bran-based cereals, oat bran.

Eat More Fruits and Vegetables
Adding lots of fresh fruits and vegetables in your diet is not only good for reducing those extra weight but it makes your skin glow, hair shine and is very good for your health. Ideally, eat 4-5 helpings of fruit and 3-4 helpings of vegetables every day. Eat more salads; drink vegetable soups and green leafy vegetables in your daily diet. Add fruits in your cereals, drink fresh fruit juice without sugar or simply cut fruits into big pieces and munch on it.

Water forms a major component of the tissues and cells of the body. Without water the human body will survive only a few days. Water is also a key part of any weight loss program. Water is very necessary for helping the body remove fat, and for general overall health.

The average person should consume 8 to 10 eight-ounce glasses of water each day. Although water is the best "thirst-quencher," other liquids (such as juices, milk, sodas, and teas) can help meet fluid needs. High sugar and high caffeine beverages are not the best choices because they can lead to increased urination.

Getting up in the morning with a headache is the last thing anyone wants. Yet most of the time after a stressful night you have a headache, which puts you down the whole day. Do you know that over 90% of all headaches are "tension headaches"? They are caused by excessive muscle contraction in the neck, face, shoulders, and/or scalp and are often caused by stress or being in one position for too long (such as in front of a computer). The hangover that you get after drinking the previous night cansnot be termed as headache. But if you have been up the whole night working and didn't get enough sleep then you are sure to have a terrible headache the next morning. So all you have to know what causes a headache in order to keep away from it.

Considerable medical evidence suggests that headache is caused by an electrical and chemical instability of certain key brain centres that regulate blood vessels around the head and the neck, as well as the flow of pain messages into the brain. Over activity of muscles of the scalp, forehead and neck causes tension headache. This instability, similar to that which causes seizure disorders, seems to be inherited and appears to involve chemical messengers known as neurotransmitters.

Headache can also occasionally be caused by bleeding, tumour, or infection inside the skull, or else by diseases involving teeth, eyes, or sinuses. Flu or any sickness that causes fever can also cause headache. Such headache is known as secondary headache because it is due to--or secondary to--other problems. That is, the headache is only a symptom of some other disorder.

If you suffer from one of these tension headaches, the following exercise may help alleviate some of your pain:

1. Sit in a comfortable chair or lie down.
2. Tense up all your muscles from head to toe; hold for a few seconds, then release.
3. Take three slow, deep breaths.
4. Close your eyes and imagine yourself completely at ease - calm and serene.

This will help ease the stress and tension you feel in the muscles of your neck, face, shoulders, and/or scalp. By relaxing your muscles you are allowing them to rest and avoid being constantly contracted.

+ Don't skip meals.
+ Learn to relax your mind and body.
+ Get plenty of sleep every night.
+ Restrict/avoid alcohol and nicotine.
+ Watch your back, shoulder, and neck posture - avoid staying in one position for too long a time.
+ Get organized to avoid hurry and worry.
+ During an attack relax by taking a hot shower or bath with a warm dry cloth or a + cold wet cloth placed over the aching area.
+ Get some brisk exercise to help you relax - remember to stretch before and after each exercise session.
+ Enjoy a professional massage to help loosen tired muscles and create an overall relaxed state.
+ You could attend special relaxation courses such as yoga or meditation classes.

Hypertension is the medical term for high blood pressure. It's defined in an adult as a blood pressure greater than or equal to 140 mm Hg systolic pressure or greater than or equal to 90 mm Hg diastolic pressure. Blood pressure is measured in millimetres of mercury (mm Hg). High blood pressure directly increases the risk of coronary heart disease (which leads to heart attack) and stroke, kidney failure especially along with other risk factors.

Check your blood pressure regularly: Of the people that have high blood pressure, 32% don't know they have it and are causing stress and strain on their heart without even realizing it. Your blood pressure tends to increase slightly with age, so it's a good idea to have your doctor check it at least once per year.

Reduce your sodium intake: Too much sodium (found in table salt) can aggravate high blood pressure by causing your body to retain excessive fluids. These fluids can make it harder for your heart to pump effectively and can irritate blood vessels that are already sensitive.

Limit cholesterol and fats: Too much dietary cholesterol and saturated fats can build up on the inner walls of blood vessels and cause strain on them. Limit your daily cholesterol to no more than 100 mg of cholesterol per 1,000 calories of food. Restrict saturated fats to no more than 10% of your daily calories. Follow food labels carefully and track your progress.

Exercise regularly: Regular exercise of any form if done religiously helps lower blood pressure as well as raises levels of "protective" HDL cholesterol (the kind that carries artery-clogging cholesterol out of your blood). Just make sure you consult with you physician before you start an exercise program and don't overdo it, especially when you first start out.

Stop smoking: If you smoke, stop right now! Smoking both raises your blood pressure and causes higher levels of artery-clogging cholesterol.

Take prescribed medications: Finally, if your doctor prescribes medication, make sure you take it faithfully in addition to any dietary modifications and exercise programs recommended. Too often, people take medication irregularly or not at all, causing them to be right back in the high-risk category. If you experience side effects, don't stop taking your medication. Instead, notify your doctor who can recommend an alternate type of medicine.

Beautiful and strong back is a symbol of elegance and style. It not only makes your appearance look graceful but also makes you stand taller. A strong back, and a strong overall body to go with it, helps you exude ease and confidence in everything you do. But to have a strong back you have to take proper care and follow proper lifestyle. Normally people suffer from back pain because they do not follow proper lifestyle and are careless about proper posture.

The lower back is the site of frequent problems caused by congenital abnormalities, poor posture, sudden violent twisting or jerking and poor body mechanics such as incorrect sitting and lifting postures i.e., lifting heavy objects wrongly using the back instead of the legs. Incorrect posture or faulty body mechanics put a tremendous strain on the muscles and ligaments of the lower back causing back pain problems.

Smoking:
Besides the negative impact that smoking causes on your heart and lungs, smoking damages the disks of the spine too, through its effect on blood circulation. Surveys have identified cigarette smoke as one of the major risk factors for back pain.

Alcohol:
Like smoking, alcohol also restricts the blood vessels and can contribute to poor circulation around the disks. Moderate drinking contributes very little to disk degeneration, but alcohol abuse can lead to severe back consequences.

Good Posture Is Important:
The way you sit on your chair, the way you sleep, the way you carry yourself, the way you walk, stand, all these positions collectively affect the back. It's important to choose and assume the best positions for these and other daily activities.

Your posture when you are standing:
Stand straight and don't slouch and keep your stomach and butt tucked in, and the rest of your body will tend to follow suit and get in line. By keeping your abdomen tucked-in, your lower back will get adequate support.

Your posture when you are sitting:
Sitting position is the most harmful for your back. Though you spend more time sitting than standing hence it is important that you follow proper posture. Common sitting habits that could cause you back pain are slouching in your seat, leaning too far back, and crossing your legs. Instead, try resting your feet on a foot bar or a footstool, to help you sit tall and keep the pressure off your back. Your chair should give you a firm back and bottom support so as to avoid any strain or discomfort. Make sure your feet rest well on the floor while sitting and your knees do not bend more than at right angles. Whenever possible, try and take a break from your chair by standing up to stretch or walk around.

Your posture when you are working:
If you use the PC a lot, then try to rearrange your workstation so that the monitor and papers / files that you might be working on are at eye level, to avoid straining the back and neck. The screen should be centered if you use the computer for word processing functions. For data entry, the screen may be slightly off to one side provided the documents you will be working from are centered.

Your posture when you are chatting on the phone:
The temptation to free your hand by cradling your phone between your shoulder and your ear, and leaving it there indefinitely, is irresistible. However this way you can easily talk yourself into having a pain in the neck and even the upper back! If you must have your hands free when on the phone, then get onto a speakerphone or invest in a headset that gives you the mobility that you need.

Your posture when you are driving:
Many survey participants are most comfortable when their car seats are aligned so that their backs are at right angles with their thighs. This provides maximum driving comfort for most people. Also, keep the driver's seat as close as possible to the steering wheel. This will enable you to sit with your knees well aligned with your hips, and helps you do away with the strain that often comes from reaching out too far for the wheel. Using the armrest on the side of the door often helps.

Your posture when you are sleeping:
Sleeping on your stomach, though it's a position many people love, is the roughest on your back! If you can't break this habit, no matter how hard you try, then at least try to sleep without a pillow under your head. Put it under your stomach instead, in order to minimise arching your back. Sleep on a mattress that is comfortable and does not sag. The natural curves in your back and neck should be supported.

Exercises strengthen and stretch the four basic sets of muscles that support the spine.

A- stands for awareness.Go on a familiarization trip with your body. See if your body muscles are toned or rusting. Check if your heartbeat does not shoot up too much and too soon if you have to walk fast or climb stairs. Go for a thorough check up for the sake of your body. It also stands for aerobics, an activity that exercises your heart, lungs and blood vessels.

B- stands for balance, which you have to constantly strive to strike in life-be it your fitness regime or the food you eat, or even the quantum of time you set aside for yourself.

C- is for comfort levels, meaning the care you have to take to always cool down your body after workout by adding some stretches. C is also for consumption patterns. To effect that, you have to first find out how many calories your body requires for its daily functioning and stick to your nutritionist's advice. Overeating never solved any health-related problems.

D- is for dieting, which should be a complete no-no. Healthy eating and healthy living should be your motto. Because while dieting, you also lose muscle tissues besides fat. Regular exercise can do the trick better and smatter.

E- stands for the necessary equipment like cool and comfortable clothing to permit ventilation and unrestricted movement. Shoes with adequate cushioning to reduce the impact, and if possible, a friend to keep you company and motivate alongside.

F- is for frequency. Any workout should last at least 20 minutes, minimum three times a week. If you are into weight training and whole body workouts, plan them every alternate day to take complete rest the day after the workout.

G- is for the good night sleep that is sure to envelop you after you have had an energetic, active or a positive stress day.

H- is for high, also called runner's high that actually is the release of endorphin, secreted by the brain which gives you a natural high.

I- is for making an informed choice, i.e., choosing whatever suits you best. It makes little sense to force jogging on yourself if you are over 50 and have not exercised all your life. Start with walking and then switch over to brisk walking, gradually increasing the time span. A word of advice from your doctor before you embark on such regular activity would go a long way.

J- is for jerks. Totally avoid them during exercise as they put pressure on your joints. Any pain during a workout means your body is begging you to stop.

K- is for kingly posture. Wherever you are and whatever you do, remember the correct posture technique. Keep shoulder and hips square to each other, shoulder blades relaxed and abdomen tucked in tight.

L- points towards your legs. They follow the principle of direct proportion-the more you work on them the better they will get.

M- is for measurements. Don't be too swayed by the declining or rarely-budging trends of the weighing machine(it could also be mere fluid loss). What is important are your body measurements. For example, your WHR (waist to hip ratio). Divide your waist measurement at its narrowest with hips' measurement at their widest. If the ratio is more than 0.80 for men and 0.85 for women, it is time to re-work your fitness strategy. It would be wise to keep in mind that miracles donot happen in a jiffy. Only perseverence pays.

N- is for nature at its best. Foods closest to their natural form top the list of sensible in take.

O- is for overindulgence, which is obviously to be avoided if you are looking at a life full of fitness and fervour.

P- is for prevention of injury. Since following a fitness regimen amounts to hours of vigorous physical activity, make sure that an adequate warm up always precedes your workout. Also, P indicates an all-important phase in a woman's life -pregnancy -when you should work out only after a clean chit from your doctor.

Q- is for quacks, so stay away from them. Look for trained, qualified and experienced personnel to help you through your fitness programme. Fitness instructors are now a common and talked-about breed, who can ensure a decent commitment level if you so desire.

S- is for strain. This is something you might be prone to if you donot warm up well enough, cool down or do simple stretches after every workout.

T- is for time-a minimum of 20 minute of aerobic workout each time you embark on such a programme. The best time of day is anytime that you can find uninterrupted. But remember to keep a gap of 2 hours between meals and your workout.

U- is for utility-utilize your energy and resources positively. It is also the urgency to get started.

V- is for vitality and vigour. Buzzwords in your personal directory of fitness and versatility-add variety to your workouts and eliminate drudgery and boredom. Keep the options open to switch the type of aerobic activity or with that of anaerobic type.

W- is for weight loss-not the only thing you should be looking for when you are on the road to fitness. It's also for water -drink it till it comes out of your ears. Sages of yore have wisely called it the elixir of life.
individuals
X- is for the X-factor. Keep it in mind that different respond to different exercises differently and no two bodies are the same or can react to one exercise in the same way.

Z- is for the zenith-the highest point in your life when there is an amalgamation of self discipline, spirit and the zest for living.

We all know that exercise is the best way to keep fit. A balanced diet coupled with regular exercise is all that you require to be in the best of health and also to keep a check on your weight. Now there are a few things that you need to know before going on a strict exercise routine

How Much Exercise Is Enough?
The most important point that you have to bear in mind is START SLOW, AND GRADUALLY WORK UP. Experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week. If that's not possible then you need to do 30 minutes or more of moderate-intensity physical activity a day, at least five times a week.

For beginners and those who have been inactive for a while, less strenuous activities such as walking or swimming at a comfortable pace is advisable. Beginning at a slow pace will allow you to become physically fit without straining your body and putting too much strain on your muscles. Once you are in better shape, you can gradually do more strenuous activity.

Does doing regular house-hold chores benefit my health?
The answer is yes. Regular house-hold chores can be named as Moderate-intensity activities which work like gardening, cleaning the house and other housework. These activities can be done in short spurts -- 10 minutes here, 8 minutes there. Alone, each action does not have a great effect on your health, but regularly accumulating 30 minutes of activity over the course of the day can result in substantial health benefits.

What other exercises are helpful?
Aerobic activity is an important addition to moderate-intensity exercise. Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. They also use more calories than other activities.

For every woman learning a few self protection tactics is always helpful. Today women have taken up responsibilities both at home as well as at work. She is required to take bold decisions and has to face tough challenges everyday. Who knows from where and in which form danger is lurking in the dark for her and thus to face all kinds of untoward situations and circumstances she has to keep herself prepared. Almost everyday we get to hear and read that a woman was severely beaten and assaulted or raped etc. Why do we have to be so weak and always have to depend on men for our safety and protection? In this article we will give you tips on physical safety for women.

1-The first thing men look for in a potential victim is her hairstyle. They're most likely to go after a woman with long hair or a ponytail, bun, braid or other hairstyle that can easily be grabbed. Thus women with short hair are not common targets. That does not mean you go and get yourself a short haircut.

2-The second thing that men look for is outfit or clothing. They will look for a woman who's clothing can be removed easily and quickly.

3-The third thing that men look out for is a woman who is not focused or who is busy talking on the cell-phone or busy searching her purse so that they can grab her off guard.

4-The fourth thing that men look for is a woman who is scared and weak and who will not give them too much of a fight or create trouble. Therefore no matter how much scared you are do not show it on your face and give them a tough fight. Start causing trouble, and believe me he's out of there.

If someone is following behind you on a street or at any other place or you think that a man is dangerous and can do you harm, look him in the eyes and try to talk something, like what time is it, or make general small talk, just to kind of letting him know that you have seen him. You must be wondering how this will protect you. Well what will be going on at the back of the mind of the attacker is "Now she has seen my face and will be able to identify me in a lineup, lets get out of here". Thus you lose appeal as a target.
If someone is coming toward you, hold out your hands in front of you and yell Stop or Stay back! Just warn them in as serious tone as you can get to stay the hell away from you or they will face dire consequences. This will definitely scare the attacker away as they'd leave a woman alone if she yelled or showed that she would not be afraid to fight back. As all you have to do is grab all the confidence and courage you have got and fight back.
Also carry pepper spray or chilly powder with you. This is a handy weapon since you can really make the attacker blind by spraying chilly powder or pepper spray in his eyes.
if someone grabs your wrist, then don't panic but use this technique. Pull your wrist back so your hand is in waving position (palm facing forward) and twist it toward yourself and pull your arm away. It is hard to hold onto wrist bones that are moving in that way. The attacker will stumble toward you and you will stumble back, so you can use that momentum to bring the same out and backhand the attacker with your knuckles in the forehead, nose or teeth. And after the initial hit, always go for the groin.
If you are grabbed around the waist from behind, pinch the attacker either under the arm between the elbow and armpit or in the upper inner thigh - HARD. He will definitely let go of you coz this hurts like hell. And after the initial hit, always go for the groin.