Kegel Exercises: Strengthen the pelvic floor in pregnancy

kegel exercise

During pregnancy need to practice different types of exercises that will help us so much during the 9 months of pregnancy and during labor and postpartum. A variety of these exercises are called Kegel exercises, which serve to strengthen the area of the pelvic floor and have a lot of benefits that will notice quickly, and it can perform at home without equipment. Go ahead and test some of them, its really will help to avoid many inconveniences of pregnancy.

kegel exercise

During the months of pregnancy, all doctors recommend to get plenty of exercise, as the water aerobics for its large benefits, but we propose another type which are called Kegel exercises.

These are designed to strengthen the area called pelvic floor, neither more nor less supportive where our internal organs, and during pregnancy can suffer much more than normal.

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Climbing stairs: Healthy benefits

climbing stairs

A simple exercise, which we can incorporate into our daily routine, we can draw the interesting benefits as climbing stairs helps strengthen our muscles, improves cardiovascular health and also helps to burn calories.

climbing stairs

Improving our heart and helps us to lose weight, because climbing stairs is one of the most effective ways to burn calories. A simple practice that we can be incorporating into our daily routine so that it does not turn out to be to us too strenuous. As walking is one of the most natural exercise, climbing stairs is an everyday action that virtually without noticing it, we can find a number of benefits to improve our physical condition, with the particularity that consumed two times more calories than walking.

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Physical exercise: What suits you to keep fit

choose exercise

There are plenty of different exercises that anyone can practice in the gym, the outdoors or in our own house, and there is almost always someone who stands fashion and promises to be the panacea, for so all we set out to do. As this is a serious mistake, because depending on the needs of each exercise can be good and bring results, or conversely may be even harmful. It is best to learn on the internet, or an expert in the field, as some exercises can have very serious consequences.

choose exercise

Each person is different, and every body needs a series of exercises, depending on what we want to do. Not the same that wants to lose weight that only wants to stay, and we must take into account problems of each.

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Back: 5 Steps to take care of fitness

back exercise

Do you exercise daily? Much of the back pains are the result of a sedentary life. And it is not just poor posture, sitting cross-legged, with the back bent while it is in front of the computer or do not do stretching exercises – can end up by spending invoice to our back.

back exercise

Something as simple as walking at least half an hour a day, we will bring benefits and help us protect the health of our backs.

Lack of time is no excuse for not taking a few minutes of attention at our backs. Some simple exercises to get up and go to bed will help us regain our back flexibility and elasticity, while protect of discomfort as common as cervical pain or lumbar. In this case, the proposal goes through five simple exercises.

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Jacobson Method: Learn this method of progressive relaxation

jacobson method

Who denies the pleasure of enjoying a few minutes of relaxation? It is not a trivial matter, on the contrary, our body needs and body relaxation, among other reasons, to combat the effects of stress, the anxiety or nervousness. Not only the rhythm or lifestyle can provoke stress, also the physical and vital changes that we will be facing throughout our lives. The Jacobson method is based on the principle of stress/relaxation muscle.

jacobson method

Before starting the session, should follow a series of preparatory tips such as choosing a comfortable place, best in the evening; wear comfortable clothing and ensure that the temperature is adequate. Good to accompany the session with soft music and dim light and, if possible, do it sitting in a chair or stretched out on the bed.

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Diabetes: Activate to control sugar

diabetes and exercise

The benefits of exercise are many, and among them is to help control blood sugar levels, making it a good ally for those diagnosed with diabetes. Playing sports, stay active, lowers risk of developing a complication of diabetes or cardiovascular disorder.

We must also not forget that a sedentary lifestyle or lack of physical exercise is one of the main enemies of health by making us more vulnerable to other problems behind which diabetes may also appear, such as the problems of obesity.

diabetes and exercise

Stay active, avoid a sedentary lifestyle helps us win in years and quality of life. The physical exercise is very beneficial, among which is the help control blood sugar levels.

This makes the stay and active form is one of the best barriers to prevent the onset of diabetes, and in case of a diagnosis and it promote monitoring of the levels of blood sugar.

Different studies and medical research have endorsed one of the recommendations and basic health premises, the practice of physical exercise to prevent, among others, cardiovascular disease, especially in patients with diabetes.

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5 tips for exercising outdoors without damaging your health

exercising outdoors

Perform 30 minutes of daily exercise improves physical and emotional health. However, what happens when agents such as pollution, not only puts at risk this activity but that it puts at risk the life? According to the National Health mortality from respiratory disease is the third leading cause of death for children aged zero to four years.

exercising outdoors

A study of the Zuyd University in the Netherlands, said that exposure to the pollutant gases causes an oxidative effect which, in addition to age prematurely, is linked to neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

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5 Steps to make your arms

make arms

Do you bother how you make your arm when you shake it? To forget sagging and shame every time you move your arms, here are five basic steps to move the arms and increase your strength.

make arms

To mark your arms, exercise not enough, but you should have a comprehensive care to achieve and focus on each muscle, especially in the triceps.

Alternates: Physical training program with your days off, so that the muscles have time to recover and prevent injury. Even faster will notice the effort and work you do to get it.

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Free your body fat

melt fat rapidly

We present 7 types of trainings that melt fat rapidly.

Aerobic step
Because this training involves a step or step of 20 cm in height, activated and speeds up the metabolism, and the work of the buttocks muscles and legs is stimulated. Burning calories: up to 400 in 30 minutes when performed in high impact.

melt fat rapidly

Jogging
It is a more intense exercise; it is not running, but running at a moderate pace. To increase the intensity runs uphill, on the beach or on the slopes of volcanic rock, which increases the elimination of calories. Note that this sport can injure your knees, especially if you have many extra kilos. To avoid this, make sure you get special running shoes. If you want to increase the burning of calories, do running intervals/sprints. Burning calories: 300 in every half hour at the same pace.

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