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Friday, 11 February 2011

Abdominal exercise

Many people are bothered by lower back pain. The pain can be the result of an injury, arthritis or poor posture. No matter why the pain is there it is often debilitating. The thing that people who are not in constant pain do not realize is how much energy is taken from the person that is suffering from the pain. The pain can cause sleep deprivation which leads to the inability to concentrate and the feeling of being tired. There are many things that can be done to help with back pain. One of the most effective is abdominal exercise.

Many people do not realize how much the abdominal muscles help to support the lower back. By keeping these muscles strong the back is supported more. Exercises that stretch and strengthen the abdominal area can greatly alleviate the pain. Abdominal exercise is usually done lying on your back. For some people with severe back pain getting off the floor from a laying position can be quite difficult. For these people they can begin to strengthen the stomach muscles by performing the abdominal exercise in bed. This is not as affective as doing them on the hard surface of the floor, but it can begin the strengthening process so that the person can get to the point of lying on the floor.

Another effective and joint friendly way to begin the process of strengthening the stomach muscles is through deep breathing exercises. These are exercises that can be done in any position and at anytime throughout the day. Simply sit or stand very erect and pull in the abdominal muscles as you take in deep breaths of air. Hold the breath and slowly exhale, keeping the stomach muscles held firm. Repeat this procedure several times throughout the day. The deep breathing will also help relax tense muscles that may contribute to the pain level.

A more advanced abdominal exercise is doing belly crunches. This involves lying flat on your back with your knees raised and you feet planted firmly on the ground. Place your hands behind your head and lift the head and shoulders a few inches off the ground. Hold that position for a few seconds and go back down. Repeat this for a number of times. The deep breathing can be added to the abdominal exercise by inhaling and exhaling as you rise and fall. There are many variations that can be done with this basic exercise, such as reaching your arms out in front of you between your knees as you rise. If you alternate one arm than the next over your stomach as if you are climbing a rope you will work the abdominal muscles that are higher. Repeating these simple moves in the morning and evening will help to warm your back muscles as you prepare for work or sleep. Warming the muscles through stretching also helps to alleviate the pain.

Thursday, 10 February 2011

What's your BMI?

A good way to check if you're a healthy weight is to use the Body Mass Index (BMI). Use our healthy weight calculator to learn your BMI, and find helpful information and advice.

Your BMI is a measure of whether you're a healthy weight for your height.
It can indicate whether you're at raised risk of the serious health problems that are linked to being overweight, such as type 2 diabetes, heart disease and certain cancers.
Who can use BMI?
BMI is the best assessment of weight. It can be used by most people, however, it's not suitable for children under the age of two.
Having lots of muscle may put you in the unhealthy range, even if you have little body fat. For example, professional rugby players can have 'obese' BMIs despite having very little body fat. However, this will not apply to most people.

Lose weight

The BMI ranges for adults
People come in different shapes and sizes. For adults, a range of BMI scores indicate that you're a healthy weight.
A BMI above the ideal range indicates that you're heavier than is healthy for your height.
The ranges below only apply to adults. BMI results are interpreted differently for children.

BMI below 18.5: a score this low means that you may be underweight. There are a number of possible reasons for this. Your GP can help you find out more, and achieve a healthy weight.You can learn more by reading Nutrition for underweight adults.
BMI 18.5-24.9: this is a healthy range. It shows that you're a healthy weight for your height. However, it's still important to eat a healthy, balanced diet and include physical activity in your daily life if you want to maintain a healthy weight.
BMI 25.0 or more: your BMI is above the ideal range. This means that you're heavier than is healthy for someone of your height. Excess weight can put you at increased risk of heart disease, stroke and type 2 diabetes. It’s time to take action. See the section below, and learn more by reading Lose weight.

The next step
If your BMI shows that you're overweight it's time to take action. There’s lots of information, advice and support on NHS Choices that can help you.

Lose weight has information and advice on achieving a healthy weight.
Good food contains information and advice on healthy eating.
Fitness gives you information and advice on physical activity.

You can also talk to your GP or practice nurse. They can offer advice on lifestyle changes, and may refer you to a weight loss group or discuss other treatments.
They may measure your waist circumference. This can provide further information on your risk of certain health conditions, such as type 2 diabetes and heart disease. You can learn more by reading Why body shape matters.
For children who are overweight, a GP or practice nurse can give advice and support on helping your child achieve a healthy weight as they grow.
Lose weight
For adults, losing even a little excess weight has health benefits. You’ll lower your risk of serious health problems such as heart disease, stroke, high blood pressure and type 2 diabetes.
Weight loss can also improve back and joint pain. Most people feel better when they lose excess weight.
For adults and children, the key is to make small, long-lasting changes to your lifestyle. That means a healthy, balanced diet and regular physical activity.
To start with, you can cut down on excess calories by swapping high-calorie meals and snacks for healthier alternatives. Read Healthy food swaps to learn more.
Physical activity is an important part of losing weight. Adults should get at least 30 minutes of physical activity, five days a week. For children, it’s 60 minutes, five days a week.
Sport is a great way to get active, but physical activity doesn’t have to mean spending hours on a treadmill. Instead, think about practical ways that you and your children can fit physical activity into your daily routine, such as walking to school or the shops.
For more ideas on how to get you and your family active, visit Change4Life.

source[http://www.nhs.uk/Livewell/loseweight/Pages/BodyMassIndex.aspx]

Saturday, 5 February 2011

How to create Automatic Post Summarieswith Thumbnails-Blogger

Well this tutorial"How to create Automatic Post Summarieswith Thumbnails-Blogger" tells you how to create Read more button to short your story on home page or archive page. This is good impression for visitors that they dont scroll down full page and keen to know about posts or different post.

All you have to do is
1. Login to blogger
2. Backup your template
3. Now find this code.