Month: May 2016

The Best Foods And Exercises To Help You Grow Taller

h20Even though a lot of factors such as genetic and the environment determine your height, there are certain things you can do to grow taller. Some of the most effective things for height enhancement are special foods and exercises. Taking the right foods and doing the right exercises can help you add inches to your height. If you want to learn more, then keep on reading.

In this article, we are taking a look at some of the best foods and exercises for height enhancement. First of all, let’s look at some of the things that you can add to your diet to improve your height. Instead of eating junk food or drinking energy drinks that are full of empty calories, concentrate on eating healthy. A few additions to your daily diet can make a lot of difference.

Calcium is one of the most important nutrients that aid bone growth and later increase in height. You can find high amounts of calcium in dairy products such as yogurt, milk, cheese etc. If you are looking for non-dairy options, then chia seeds, salmon, collard, kale and almonds all contain good amounts of calcium.

Protein is another essential nutrient that will help to increase your meat. Popular sources of protein include eggs, meat, poultry, fish, beans, lentils, nuts etc. Add a few servings of protein to your diet can yield significant results in a short time. Apart from the above, bananas and oatmeal are two other super foods that can help you grow taller fast.

Now, lets move on to the exercises. Physical activities that need you to move your limbs are some of the best. Special exercises to grow taller include swimming, skipping, hanging from a bar and stretching. Aim for regular workouts at least four to five times a day.

If you can manage, then do stretching exercised daily. They are not time-consuming but they have so many health benefits apart from height enhancement. Therefore, your overall health will improve a s a result of these exercises. Just remember to stay consistent and you will notice good results soon.

All these activities help to stretch the ligaments as well as strengthen the frame. When your body is strong and well tones, your posture automatically improves. A good posture helps to align the bones properly and makes you look taller.

How To Have More Energy EveryDay

h19Do you ever find yourself in a place where you’re sluggish and fatigued each day? Do you find yourself going to bed late, fuelling the fatigue? Are you finding that breaking the late-to-bed habit is an ongoing process? If so, have faith.

This was me for a long time. I then came to realise there were aspects of my life that were contributing to this low energy. In turn the reduced energy levels affected my confidence.

I began to recognize this as an opportunity for me to develop a way of taking myself from having virtually no energy to feeling motivated to move and do!

The personal development research I have completed over the years, and that I still continue on a daily basis, is revealing that certain aspects need to be in place for my energy levels – and hence my mood and confidence – to increase:

Energy Strategy – Raising Your Moods Consistently Every Morning

1. A good night’s sleep, or if not, having time in the day to rest and catch up on your lost sleep. Being able to take control and do this when you are able to helps in you keeping control of your mental and physical energy throughout the day

2. Some kind of movement to get the energy flowing: ie exercise, doing [a] physical task/s etc

3. Some kind of technique to release baggage and help you feel more of a sense of connectedness to yourself, others, the world, the universe eg Emotional Freedom (‘Tapping’) Therapy

4. Fuel (good food): so that your brain works at the optimum level

5. Water: a good amount throughout the day to increase the electrical activity in the brain. The ideal is said to be 2-6 litres per day.

6. Clean, ordered, de-cluttered environment, which helps with feeling you have more energy and that you’re in control

7. Some sort of prioritized and positive set of targets you know you can achieve in the day, even if it’s at a stretch: eg a to-do list

8. Some sort of positive, achievable and realistic set of timeframes: so that your mind knows there is an end point you can actually achieve

9. A healthy balance of sameness (eg routine) and difference (eg variety, different activities, different ways of doing things). This helps to satisfy (according to personal growth specialist Anthony Robbins), two of our key human needs

10. Some sort of reward system for a job well done, even if it’s just basking for a few moments, or giving yourself a pat on the back

An important element of this is for you to engage in the above at the level that’s right for you on that particular day.

If you’ve had little or no sleep, you may have to do more tapping or more movement to get the same amount of energy flowing as when you’ve had more sleep. If you’re feeling out of kilter, you may have to watch what you eat that day much more than when you’re feeling a little better.

Sitting in the Office All Day The Good, the Bad and the Ugly

h18The good: working eight hours-or even more-a day at the office can certainly fatten your wallet. Unfortunately, your waist can pack on some fat too. And that’s just the start of it. Sitting in the office all day can go from bad to ugly. Because let’s face it, the work isn’t that physical, right? Shooting a crumpled paper into a trash bin across the room doesn’t count as exercise. However, if you do make that shot-cool! Nice Steph Curry impersonation.

Seriously though, here’s what being sedentary in the office can do to you in the long run. First, the bad:

· Makes enzymes lazy. The body has fat breaking enzymes. When you sit around all day, the enzymes become couch potatoes and their fat-breaking efficiency drops by a whopping 90 percent.

· Calorie-burning goes slow-mo. It’s not just the enzymes which become sluggish. When your body senses you have limited activity, it goes into what can be described in the computer sense as ‘sleep mode.’ That’s great when you’re stuck at sea and have nothing to eat. Your body will oh so slowly burn fat to save energy, to the point where calorie-burning drops off to a per minute basis. But in the office setting, you become fat because the calories you ate from that heavy breakfast or lunch buffet won’t get burned effectively.

You’re pretty confident, you can counteract the bad. And what’s a few extra pounds, right? Just loosen up your belt. But things do get ugly:

· Increases diabetes risk. Your body’s ability for insulin effectiveness also takes a plunge. It drops by 24 percent, which increases your chances of diabetes.

· Electrical activity slacks. Ever feel like your leg fell asleep when you haven’t moved it for so long? Then you feel all prickly when you move it again? It’s called paresthesia. Your nerves are temporarily restricted, causing trouble in the electrical activity of certain body parts. However, sitting too much and too long can make this chronic.

· Leads to back problems. For many athletes, back problems are common, because, well, they’re active. But it’s also common among office people. Why? Sitting in front of a desktop all day causes many to slump, slouch or generally ruin their posture. When this happens, flexibility, joint and spine health is compromised. And that’s how you get back pains even though you don’t play like your LeBron James on your spare time.

Okay, enough about the bad and the ugly. The good news is you can counteract the nasty effects of a sedentary office life by making simple adjustments. Just follow these tips:

· Five for 30. Even the slightest physical movement can help you, so remember this advice: five for 30. Stand for five minutes for every half an hour you spent sitting. If you can walk around, that’s better. Stretch your legs too.

· Office exercises. Obviously, you can’t do jumping jacks at the office. But you can do some stealthy exercises. Try the following: Put your palms together in front of you as if you’re praying. Push them together as hard as you can. This exercises your shoulders, upper back and forearms. Another is lifting your heels and pointing your toes. Hold that pose for 10 seconds. That’s one rep. Do as many as you like. Also, remember to engage your core all throughout the day. It’s like doing a plank while sitting.

· Cardio office-style. At the office, take a few flight of stairs in the morning. At the day’s end, go crazy and take more flights since you’ll be going home anyway.

· Walk it all off. Even the simplest of physical activities can help you shrug off the office blues and keep you more fit. Walking for 30 minutes a day, for instance, can quickly be beneficial to your health. Done regularly, it can help you normalize your blood pressure, lose weight, prevent certain diseases and improve your stamina.

· Exercise at home even for 15 minutes. Lace up your running shoes-Reebok, known for its workout shoes is a good choice-and exercise at home. If you have an elliptical trainer or treadmill hop on even for just 15 minutes. Fifteen minutes too much for a busy you? How about a total body workout for seven or ten minutes? I’m pretty sure you can easily find the seven-minute workout in the Internet.

· Don’t. Always. Sit. At. Home. What’s the point in counteracting the bad effects when you’ll be sitting at your couch at home again? Stand when you’re doing stuff. Walk around. Jog in place.

Some Useful Tips For Avoiding Shoulder Injuries And Pain

h17If you work out habitually or reach items from heights regularly, you are at risk of developing a shoulder injury. People who are active in sports are also at higher risk of hurting or injuring their shoulders.

You may not know it but your shoulder joint has the greatest range of motion, especially when compared to the other joints in your body. And because of its mobility, the shoulder has high tendencies of being injured.

The good news is that there certain tips you can keep in mind to avoid injuring or hurting your shoulders. These tips include the following:

Observe good posture. Maintaining proper posture is crucial to long-term shoulder health. When you maintain good posture, your shoulders are in the most stable position they can be in and the more stable they are, the lower the risk of any injury. Maintaining good posture is also important when exercising, especially when doing shoulder workouts.

Stretch after working out. A lot of fitness experts say that active stretching is an exceptionally useful tool to maintain mobility. When you exercise, your muscles contracts and shortens. To maintain your body’s flexibility and ideal alignment, you have to stretch after working out. Your body will be at risk of losing mobility if stretching is not performed in combination with the exercise.

Strengthen your shoulder’s external rotators. Subacromial impingement is one of the most common injuries that occur within the shoulder. This injury causes pain during internal rotation (the same motion that enables you to throw a ball). You can reduce the tendency of shoulder impingement and pain when you strengthen the external rotators. You can achieve this goal by adding some band or cable resisted external rotations to your warm-up exercises to properly stimulate your shoulders.

As much as possible, avoid lateral raises beyond 90 degrees. Another usual cause of subacromial impingement is doing lateral raises too high. In general, some trainers instruct raising the arms to ear-level, which is above 90 degrees. However, physical therapists say that when you abduct your arms or raise them out to the side too high, your shoulders will have to externally rotate to prevent impingement. If this is not done properly, you are at risk of hurting or injuring your shoulders.

Improve your upright row. Lastly, upright row pertains to a safe and effective shoulder building exercise. However, this has to be performed with good form and at a safe range. If done incorrectly, it can also lead to an impingement condition. To do an upright row properly, make sure your elbows never go above shoulder height.