If you often feel sick or sore backs due to incorrect sitting or sitting too long, just overcome with simple yoga movements. Sit on floor with legs folded and feet together. On the in breath, gently pull your knee closer to the face.

This movement is very easy and can be performed in front of the TV. Another advantage of this movement is that it can prevent bladder problems such as cystitis (bladder infection) because it helps stimulate the kidneys to excrete the bacteria that are not necessary from within the body.

Exercise to flatten stomach, tighten your buttocks or reduce the weight a few pounds to do your routine. Why not add to it so a few minutes to train the eye?

Indeed, not all experts agree eye exercises can help sharpen your vision. But many eye specialists believe that the eye exercises every day can keep this sense of vision conditions. There are various exercises for the eyes, but not all is apt to overcome vision problems. But it does not hurt you to try some of them.

Reading newspapers from afar
If the job requires you to sit at the computer for hours, try the following. Attach one-page paper on the wall approximately 2.5 meters away from where you used to sit. Stop your work every 10 minutes to drive into the paper this view.

Try reading the article in the newspaper. Then look again at your computer screen. Do this repeatedly, each for 30 seconds, sektiar six times in one hour. This exercise can avoid the vagueness that is often experienced by workers at the end of the workday.

Throwing the ball to the wall
If you frequently play tennis, table tennis, squash or racquetball, exercise in pairs makes it easier the next exercise. Stand at a distance of around 1-1.5 meters of a blank wall, facing the wall.

Ask a friend stand behind you and then throws a tennis ball against a wall. When the ball bounces off the wall, try menangkapntya. This exercise can help improve your hand-eye coordination.

Following the beam flashlight
These fun exercises that can improve your ability to follow an object with his eyes. This exercise requires a friend and two flashlights. Stand in a dark room, facing the wall. Ask a friend to thrust the lamp into the wall and move with a sweeping motion to form a wave.

With a flashlight you hold, follow the circle of light while balancing a book beruaha placed on the head. This way you are forced to follow the motion of light with the eyes, without moving his head.

Creating a string of beads
This exercise trains the eye to be focused onto a target object. It also trains the brain to use both eyes together. Take the yarn along the approximately 180 cm, insert it into the hole three beads that have different colors. Tie one end of the string to the wall with a height parallel to the eye, while the other end you’ll hold in front of the nose. Slide one bead to the end near the wall, place two beads at a distance of about 120 cm from the nose, while the third at a distance of about 40 cm from the nose.

Move your gaze to the beads of the most distant. You’ll see the shadow of two threads forming a V with the beads as the center. Move your gaze to the beads in the middle. Note the letter X is formed by shadows yarn with beaded center as the center. Then move your gaze back to the beads closest to, and watch the letter X is similar. Move your eyes from the beads sate to another quickly, and do not forget to consider the letter V or X shape.

If both of your eyes work as a team, you always have to watch the two threads shadow crossed each other when focusing your attention to one of the beads. If your eyes do not cooperate, you will see different patterns or just a yarn.

In order to exercise can be part of your lifestyle, we should first ask themselves. What will be achieved from the sport? Sports should not be a burden and make the body sick.

“The next day after practice, whether we feel sluggish or fresh? If fresh, it means that we have proper training. It should be re-examined if exercise makes our body sick,” said Dr. Michael Triangto, SpKO, sports medicine experts.

It is legitimate if you are exercising to pursue pleasure and victory. “Must be defined since the beginning of exercise goals. Whether for fun or healthy? If for healthy indeed seem boring in comparison with pleasure as he ran and hit the ball at full speed. All of course there are consequences, including the risk of sick and injured bodies,” said Dr. Michael .

To be safe, we should do a health check before starting the exercise. If there is no sports physician, Dr. Michael recommends making your own check list to assess the condition.

“Ask yourself, would walk half an hour does not make a weary body. If it does not suck should add a little. Sports that do not make the exhaustion of the body so as not to burden the heart,” he said.

Dr. Michael warned against sport for fun and achievement is not just a muscle injury. “There is a risk of heart enlargement due to training that is too heavy. This condition is common on a number of professional athletes,” said the doctors involved in this national training badminton. Not a few mainstay Indonesian badminton athletes have this problem.

Magnification of the heart can occur in excessive weight training. “Weight training is safe it should exhale when lifting weights so that the heart is not enlarged,” said Dr Michael. Holding the breath while lifting weights makes the air can not get out of the heart. This makes the heart swell.

Physiologically strenuous exercise can make a big heart. This enlargement does not provide specific symptoms or complaints. “At the still active exercise, cardiac enlargement does not cause the problem. The problem only existed when later stopped exercising. The consequence should continue to exercise. Otherwise, a big heart is like an empty house unoccupied,” he said.

Drinking coffee may be the last thing people think before exercise, but this drink turned out to help prevent the pain during exercise.

A study published in the journal Medicine & Science in Sports & Exercise describing experiments conducted to prove it. One group of female respondents were given caffeine (in two different doses) and the other group was given a drink that is not mentioned kind one hour before exercise bike for 30 minutes. Muscle pain that occurs in the legs in the group who consumed caffeine was reduced by 33-46 percent.

“Caffeine blocks the chemical driving force of pain, called adenosine, and does not depend on the dose,” said study author, Robert Motl from the University of Illinois at Urbana-Champaign. However, it is said also that people who already drink a certain amount of caffeine every day may not be experiencing the effects of the same pain relief.

Drinking coffee before doing strength training can make you able to lift the load a little easier. The proof is done through other research methods. In a study published in The Journal of Strength and Conditioning Research, described how 37 people taking the pills did not mention the type, or a supplement of caffeine equivalent to two cups of coffee as much as 236 ml. An hour later, after doing bench press, those who consume caffeine can lift weights 2.2 kg heavier than the pill.

“Caffeine can help you achieve better muscle activation, and it helps you lift more weight,” said Travis Beck, leader of the study from the University of Nebraska at Lincoln.

When done regularly, heavier strength training will produce more muscle mass and decrease body fat in total.

Worrying to eat after exercise often becomes a dilemma. Not a few people who have difficulty recognizing, food intake after exercise is considered excessive or not. Understand it, if you exercise with the goal of burning calories, or lose weight, will be useless if you do not exercise control over appetite.

Answer to this dilemma, a certified personal trainer, Kathleen Trotter, share tips to overcome hunger after exercise. A number of these mandatory snacks in your gym bag.

* One apple with a handful of almonds.
* 473 ml of milk chocolate, milk, almonds, and soy milk.
* Fresh fruit juice with a little sugar.

In order to not starve after exercise, try to eat two or three hours before exercise. To perform physical activity, eat vegetables or salad rich in fiber and filling, but do not make your stomach feels so full.

Exercising regularly helps people stay healthy physically and mentally sharper when entering old age, according to results of four studies published in the Archives of Internal Medicine, Washington, on Monday 26/1/2010.

One study found that women who exercise during middle age-defined median age 60 years by researchers at the Harvard School of Public Health, Brigham and Women’s Hospital and Harvard Medical School-are less likely after 70 years of age for chronic disease, heart surgery or physical, and mental disorders or memory.

Another study found that a year of training stretching, one or two times per week, increasing the concern of women in middle age and ability to resolve conflicts.

The third study found that adults aged 55 years and older who engage in moderate or high physical activity less likely to experience cognitive impairment than their peers who mostly sits.

And women aged 65 years or older who participated in an exercise program for 18 months seems to have denser bones and less risk for falls compared with women in the same age who did not follow the program of “fitness” is active, so the results of four studies .

The findings of the study, conducted in Canada, Germany and the United States, probably is what instructed the doctors to make more Americans to exercise, said study author first.

“Because the American population aging rapidly, and nearly a quarter of Americans do not engage in any leisure time activity, our findings seem to support the federal guidelines with regard to physical activity to promote health among the elderly and well-being with age,” says the authors of the study.

“The notion that physical activity can promote survival are more successful than just adding age may give a very strong reason for people to start a physical activity,” they said.

The term “strength training” significantly more or less similar to resistance training and weight training. All of these terms to mark any form of activity that uses force against (using weights, gravity, tubes, machines, etc.) to build muscle, increase strength, maintain, and enhance muscle tissue.

Regardless of age, gender, or target, everyone can benefit from resistance training. Here are five main reasons you train endurance:

Living a powerful. People who have never undergone the exercise will lose up to 40 percent of the total strength of his body at age 65. This is not a consequence of the natural aging process, but the risks caused by living with lazy. Fortunately, much can be done to prevent this from happening.

Endurance exercise will give you the power to do many things in everyday life, from opening a jar lid that hard, lift your child into a car seat, and brought a lot of grocery bags with one hand. Even though you are still able to run to catch a plane from one airport to the other end, means nothing if you are unable to bring your bag.

Build strong bones. Stronger muscles and stronger bones are interrelated. The more you train your endurance, the more pressure you bring to the bone. It stimulates an increase in density. Increase bone density through resistance training will help reduce the risk of osteoporosis-a disease that weakens and makes brittle your bones.

Prevent injuries. The muscles are strong and healthy is more resistant to the possibility of injury and able to stabilize the body, helping you avoid the faux pas that cause you to fall or sprain. Endurance exercise to improve body balance, strengthen core muscles that protect your back.

Sexual attraction. Cardio exercise will burn calories, whereas endurance exercise will shape and strengthen muscles. A marathon runner may be able to run away, but he would not make spies watching while on the beach. Endurance exercise helps shape your body, such as when you have wide hips, you can practice to widen your shoulders with a few sets of exercises using the shoulder press machine every week.

Increase your metabolism. Exercise builds muscle endurance. The formation of stimulating muscle increase your metabolism (the amount of calories burned in a day to perform the function of the body). When your body burns calories more efficiently, you will feel more easy it is to lose weight.

When exercising, call for example when you start cycling from home to office, it was quickly depleted manpower. Struggling breath, sore feet, the body feels limp. Whether this is because cycling has drained your fitness, or you do not mengasup the right foods before exercise to increase energy?
Kerri-Ann, dietitian who is also editor of nutrients for Eating Well magazine, said that the food we eat has an extra benefit in addition to filling the energy savings and fluids lost during your workout. Some foods also can help you boost energy, increase endurance, and recover well. Kerri-Ann and offer some types of foods and drinks that can make training sessions more easily:

Apple
Even though it felt lighter, an apple was able to increase your endurance during exercise. The fruit is a source of antioxidant called quercetin. Well, according to a study, if taken in supplement form, quercetin helps people to ride longer. Quercetin helps power year by increasing the availability of oxygen in the lungs. Other fruits that contain quercetin is the wine.

Milk
Why sports drinks, when you can consume milk to recharge after a workout? Both fresh milk and chocolate milk contains a mixture of carbohydrates and protein, so it is good to restore previously drained of energy.

Yogurt
Yogurt is not only beneficial to increase the good bacteria in the digestive tract. Continuous exercise can deplete the immune system, making you prone to upper respiratory tract infection. Probiotics, live bacteria in yogurt, according to new research will help you stay healthy. Yogurt is also a balanced mix of carbohydrates and protein. Enjoy yogurt after practice to recover your energy.

Honey
According to the study, a mixture of carbohydrates (foods containing fructose and glucose) have the advantage to produce glucose as an energy booster during endurance exercise. You can try honey, because as sugar, honey also naturally contain fructose and glucose. In addition, honey also contains antioxidants and vitamins.

There are people who can work out the way the morning without eating first, but there is also a need to eat first. Indeed, the body needs fuel to get good stamina. However, if the “wrong kind” before exercise, foods can make nausea or abdominal bloating.

What foods are best taken so that the abdomen remains comfortable morning walk? Here are some tips from walking clubs in the United States, the American Volkssport Association.

- For an unusual breakfast can drink fruit juice to get fewer calories, given the depleted overnight fasting stomach.

- For the usual breakfast food fatty, fibrous, and protein, wait up to 3-4 hours for digestion process the food. Once it is okay to exercise. Or store the food to be eaten after exercise. Instead, choose a light breakfast only, such as bread and fruits.

- While the menu is a light or low-fat breakfast, do the 1-3 hours before exercise. You’ll benefit from calories without experiencing stomach upsets.

- If only choosing carbohydrate snacks such as bananas, fruit juice, low fat yogurt, snacks can be eaten 30-90 minutes before exercise.

So that sport can not even bring disaster, we need to choose the right type of exercise. The age factor is one important key in determining the choice. Because of different ages, different health conditions. We recommend that you select a sport that fits with age. Because by choosing to live without exercise, we actually save time bomb that much more dangerous than most sports injuries. Fatty deposits that interfere with the body’s vital organs, bone, hard body is detoxifying, decreased respiratory organ functions, as well as cardiac, and many more threats to those who rarely exercise.

The following characteristics of age and choice of exercise should be done:

20s
This decade is often said to be the peak of human metabolism. This time, the whole body functions working in optimal capacity. Average growth has peaked and we are working in harmony with the work of the whole organ. At this age, professional athletes who pursue sports with high levels of stop and go that high, reaching the peak of his career.
Options Exercise: What was not problematic, both sports, high impact, low impact, and which are competitive though. Choose the type of sport you like, then practice as possible to avoid the inefficiency during exercise. Occasionally muscle flexibility and joint training, without forgetting the stretching and cooling of post-exercise. Do not forget, set the adjustment when the age we are already approaching the end phase of the 20′s.

30s
Age is most vulnerable to hazards when exercising. Because, most of us still think the body is still as fit as when in their 20s. In fact, the function of many organs of our bodies are changing. Pads between the vertebrae back, for example, in the late 20s and throughout the 30′s began to show symptoms of depletion. This could be one of the triggers easily have been injured.
Options Exercise: We need to be more selective in choosing a sport. Until the mid 30′s, we can still pursue the nature of competitive sport. However, we need to remember the capacity of the body and reduce the duration of exercise time. Better, plus time to pursue a sport that is more concentrated on the cardiovascular system fitness. such as cycling (also riding a stationary bike), ran on a treadmill, or swimming medium range. We can also familiar with physical activity are closely related to muscle tone and bone, such as yoga, tai-chi, and Pilates.

Ages of 40 and 50′s
At this age, the options that are competitive sports or high impact are not possible. Only those with extra fitness that is able to do well. Instead, we choose the activities that aim to maintain all body functions properly.
Options Exercise: Yoga, tai-chi, Pilates, or other fitness exercises are the ideal choice is best for them at this age. Three times a week doing cardiovascular exercise activities that are safe, riding a stationary bike or casual, walk lightly, and swimming can be an ideal choice program.

Age over 60′s
At this stage, physical activity simple and harmless, such as walking, can give bad impact if not done carefully. Because the condition of our bones and joints at this age are very vulnerable and need to be treated with caution. However, memilhi for not moving as well as dangerous. Given the movement without stimulation, bone loss and decreased organ function would be very easy to happen.
Options Exercises: Yoga is a simple but effective example to provide physical stimulation to the body. In fact, this type of exercise a positive influence on mental-spiritual. B.K.S. Iyengar, yoga experts of the world, are still regular yoga practice for 2-3 hours a day at age 90. Medical research shows, her body still has an amazing ability. His lungs are still functioning like a person aged 25 years.