Why men should exercise less

Spend hours pounding the pavements or slogging at the gym? New research suggests you really don’t have to.
If you’re one of the many men who likes to exercise a bit, but can’t manage the long slogs that seem to separate the super fit from the rest of us, here’s some good news.
What you’re doing already may be enough.
And if you’re the sort of bloke who would rather not bother if you can’t get sweaty for anything less than an hour, the opposite is true.
You may be doing too much. Or at least, much of your effort might be going to waste.
Here’s why many men might be better off exercising less.

Moderate exercise is best
The idea that you can exercise too much was given credence in a study by researchers at the University of Copenhagen, who measured exercise duration and weight loss in young men who usually did very little and were moderately overweight.
The researchers split the men into three groups. One group was asked to stick to their normal routine, one was asked to exercise for 30 minutes a day, and the last group was asked to exercise for an hour every day. The exercises included running, rowing and cycling.
They were also told not to change their diets and to a keep a food diary.
The results were surprising. Both the moderate 30-minute-a-day and the high intensity 60-minute-a-day exercisers lost weight, but the moderate group lost more (8lb in three months on average compared to 6lb). Not surprisingly, the group that didn’t change their habits lost no weight at all.
“Participants exercising 30 minutes per day burned more calories than they should relative to the training programme we set for them,” said researcher Mads Rosenkilde.
“In fact we can see that exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat.”
This seems counter-intuitive, of course. Surely the simple calorie in/calorie out equation would mean that those who exercised more lost more weight. But it simply didn’t happen like that.
Optimum exercise times
The researchers are not 100% sure why doing less, but doing something, means you lose more weight, but they have a couple of interesting theories.
It could be that 30 minutes a day is a perfect amount for weight loss because those who worked out the longest were more tired at other times during the day. That meant they did less non-exercise activity, and were more sedentary when they weren't consciously working out.
The motion sensors worn by every participant seemed to bear this out: the moderate exercisers moved more at other times.
It might also be true that those who worked out longest were more complacent. They could slob in front of the telly all evening because they had exercised for a whole hour earlier in the day. The 30-minute group may have felt less confident about the positive effects of their workouts.
Intensity may be key
The latest study isn’t the first to show the benefits of shorter workouts. In the last few years a slew of papers have suggested that short bouts of intensive exercise could confer all the health benefits of longer, more arduous sessions.
In fact, a recent report from University of Bath scientists found that just a minute or so of exercise a day can be a boon for your health.
They asked volunteers to perform two short cycle sprints on exercise bikes three times a week, and found that after just six weeks the participants showed, on average, a 28% improvement in their insulin function. The better your insulin function, the lower your risk of type 2 diabetes.
Similarly, a study published last year by McMaster University in Canada found that 10-minute bursts of intense exercise on an exercise bike, repeated three times a week, were as good for building fitness and muscle power as 10 hours of moderate cycling over a two-week period.
To top it all, a study by the University of Glamorgan found that six 30-second sprints three times a week can have the same health and weight-loss benefits as jogging or cycling for up to 45 minutes several times a week.
Less is more
It seems that the evidence is becoming clear: you don’t have to slog for hours on a treadmill or bicycle to lose weight and get healthy.
Even the bigwigs at the American College of Sports Medicine are coming round to that view. They agree that 20 minutes of high-intensity activity (you should be breathless and sweating) is as good as 40-45 minutes at a less strenuous pace.
But the Copenhagen study is perhaps the best news yet, because those who lost most weight weren’t replacing time with intensity. They weren’t, for example, running for 30 minutes instead of 60 but doing it faster. Both groups were exercising at the same intensity.
No, what this new study suggests is that 30 minutes of solid daily exercise is all most of us who want to lose weight or get healthier really need. It gives us a kick-start, but leaves us with enough energy to be active for the rest of the day

Gift Ideas for Spreading Breast Cancer Awareness

According to the National Breast Cancer Foundation, this year nearly 200,000 women will be diagnosed with breast cancer and more than 40,000 will die from the disease.
Halloween is scary, but breast cancer is deadly! Since breast cancer awareness month is October and Halloween is right around the corner, WF brings you gift ideas to spread breast Cancer Awareness.

Halloween Bracelet: You could choose from "live Love Laugh" Yellow Halloween Mummy, Skull or Dark Reaper Photo European Beads Hallowmas Gift Think Pink Support Breast Cancer Awareness Fits Pandora Charm Bracelet by Pugster all for $12.49. Show your support and add a touch of feminine charm to your look with this beaded bracelet, featuring pink jade beads with one white freshwater pearl representing a "pearl of hope," and a pewter awareness ribbon.

Pink Ribbon Danish Kringle: This pretzel shaped pastry is a traditional Danish favorite and shaped in the original form as the bakers do in Denmark. It’s a 14 ounce Kringle filled with cherry that can be frozen for 5 to 6 months. The Pink Ribbon Danish Kringle by Racine Danish will help support Breast Cancer Awareness Month. When you order a 14 oz. cherry filled Pink Ribbon Danish Kringle, a percentage of each sale is donated to the Susan G. Komen for the Cure Breast Cancer Foundation. Racine Danish Pink Ribbon Kringle is a hand-crafted delicacy and makes an ideal gift for today's gourmet shopper.

Tote Bag: Spread the breast cancer alert with the super stylish Breast Cancer Damask Fabric Tote Bag. Constructed of durable cotton canvas, this sleek tote features two easy carry handles, a fully lined black and white damask interior, a key chain holder for easy accessibility, an inside zippered pocket, a beautifully embroidered, pink ribbon and a super cute tie closure. With all these features, it's a perfect philanthropic gift!

Baking with a Cause: A baking set including two plastic ribbon shaped cookie cutters, bake cups, silcone spatula, 4 in 1 breast cancer awareness sprinkles. Also, Silicone spatula with a wood handle and silcone head that can withstand temperatures up to 450 degrees. Hand wash cookie cutters and paper bake cups with white with pink ribbons printed on them. Price: $11.69.

T- Shirt: awareness gift boutique has a complete collection Halloween t-shirts and gifts especially for spreading awareness and breast cancer survivors. Do check them out at Amazon priced between $27 -$ 32. PUMA's Project Pink Collection is designed to encourage young soccer fans to support the fight against breast cancer. The athletic collection this season includes fluorescent pink soccer socks, tees, a new PUMA Project Pink watch and a gym sack perfect for carrying the line's full-size and mini soccer balls.

Vintage Orignal Hat: This "Distressed" military style hat is comfortable and good looking. The brim is roughed up a bit and purposely frayed, giving it an aged look. The Black Breast Cancer Awareness Fashion Vintage Original hat is available for $20.00.
Sunglasses: Add a note in spreading the message loud by using, Breast Cancer Awareness Pink Ribbon Spring Hinged Reading Glasses. Note: These glasses are awesome, the hinge is much stronger than typical reading glasses. If you are looking for innovative sunglasses with a message go for, Oakley Women's Dangerous Oval Sunglasses.

Badge Holder: Here we have for you the functional and fashionable ID holder to spruce up your credentials. Securely holds ID badge, keys, reading and/or sunglasses. Convenient snap holds your ID badge, hotel room key, casino card and more. Rotating Spring Clip Allows for a Smooth Pull in Any Direction. ID Card Reel Retractable Name Badge Holder for $6.75.
It’s important not only during Breast Cancer Awareness Month but throughout the year to raise awareness and funds to fight the disease.

Top 10 Asanas to Combat Fibromyalgia Symptoms

A medical disorder common, especially among women aged 20 to 50. Individuals affected by the disease experience long-term, widespread pain and tenderness in the joints, muscles, tendons and other soft tissues- that's Fibromyalgia. Three to five percent of the population suffers with this condition with over 80% being women.
With regular yoga practice, pain was reduced by an average of 24 percent, fatigue by 30 percent and depression by 42 percent.
Symptoms of fibromyalgia
• Pain 11 of 18 specific tinder points.
• Muscle aches all over the body.
• Chronic fatigue.
• Insomnia or other sleep disorders.
• Depression and anxiety.
• Irritable bowel syndrome.
• Tension headache and migraine headache
A mounting body of literature recommends that treatment for fibromyalgia (FM) encompass medications, exercise and improvement of coping skills.
According to a research conducted at Oregon Health & Science University, yoga exercises may have the power to combat fibromyalgia. In the study, researchers enrolled 53 female study subjects previously diagnosed with fibromyalgia. The women were randomly assigned to two research groups. The first group participated in an eight-week yoga program, which included gentle poses, meditation, breathing exercises and group discussions. The second group of women -- the control group -- received standard medication treatments for fibromyalgia. Following completion of the yoga program, researchers assessed each study subject using questionnaires and physical tests. The results were then compared with testing results obtained prior to the yoga classes. The members of the control group underwent the same evaluations. In addition, each participant in the yoga group was urged to keep a daily diary to personally assess their condition throughout the entire program.
Comparison of the data for the two groups revealed that yoga appears to assist in combating a number of serious fibromyalgia symptoms, including pain, fatigue, stiffness, poor sleep, depression, poor memory, anxiety and poor balance.
Another study, Yoga for Managing the Chronic Pain of Fibromyalgia demonstrates the great benefits of gentle Iyengar-based Yoga for a person with chronic musculoskeletal pain. This study details this patient's many improvements - from pain relief to reduced body weight & medication needs.
Yoga Asanas to Manage Fibromyalgia
Iyengar based program suggests to begin with extremely gentle restorative asanas & breath awareness. Listen to your body and proceed slowly, with the following asanas.
Apanasana (knees to chest):
• Starting in the lying rest position, take the feet off the floor and bring the thighs to a vertical position.
• Place the hands on the knees and without taking your head off the floor, exhale, while bringing the knees towards the torso.
• Try to let the abdominal muscles do most of the work, letting the hands help a little toward the end of the movement.
• On the inhalation, allow the knees to move away to the starting position, while bringing the arms overhead to the floor behind you.
• Repeat slowly 6 times, being sure to breath out as the knees come towards the body and breath in when they move away.
Supta padangusthasana (hand to big toe) with strap
• Place a mat against a wall. Sit in Dandasana (staff pose) facing the wall. Keep a yoga belt beside you. The soles of your feet should touch the wall comfortably, with your toes pointing upward. Press both your palms down on the mat.
• Lower your back onto the mat, supporting your torso on your palms until your head rests on the mat. Bend your right knee, and bring it to your chest. Keep your left sole pressed against the wall. Loop the belt around the sole of your right foot. Hold one end of the belt in each hand. Make sure that you hold the yoga belt as close to your foot as possible. This opens your chest, and keeps your breathing regular and even. Keep your extended leg pressed down on the mat.
• Inhale, and raise your right leg until it is perpendicular to the floor. Hold both ends of the belt with the right hand. Place your left arm beside your left arm beside your left hip. Press the left foot against the wall, and the left thigh on the mat. Stretch your right leg up further, simultaneously pulling your toes toward you with the belt. Feel the stretch in your right calf. Keep your left leg firmly pressed to the floor. Do not bend either knee or allow the left leg to tilt out. Initially, stay in this position for 20 -30 seconds. With practice, increase the time to 1 minute. Repeat the pose on the other side.
Setu bandhasana (bridge)
• Lie on your back centered on your mat. Bend both knees and bring the feet up as close to your buttocks as possible. Place the feet on your mat hip width apart. Position your palms facing down aligned with your hips. Lie supine, facing the ceiling with an extended neck.
• Keep your feet parallel or slightly angled with the balls of the big toes closer to each other and the heels slightly more apart.
• Draw in your shoulder blades as you lift and push them away from the center of your body and down towards the mat. At the same time, firm up your thighs, knees and calf muscles, but keep your belly soft. Throw your head back, gently, and gaze either at the ceiling or, better still, at the wall behind.
• Keep stretching your legs forward and try to keep your feet flat on the floor.
• Concentrate on the rise and fall of your belly as you continue to breathe normally.
• At first you may not be able to hold the pose for any more than 10 – 15 seconds. But, given the time, you will gradually be able to go up to one minute , even.
• To exit the pose, exhale deeply and gently take your elbows further apart and let your butt and back sink onto your mat. Then rest your neck and head and lie inShavasana (Corpse Pose) for a few seconds, maybe even up to a minute, depending upon how long you held the pose. Never try this pose twice in consequence.
Bhujangasana (cobra)
• Lying down on your tummy, feet together.
• Place your hands beneath your shoulders, finger lined up with the end of the shoulders. Hold the elbows close to your sides.
• As you breathe in, begin to raise your forehead, nose and chin, drawing the head back to where it still remains comfortable. Lengthen through the neck.
• Continue to lift the chest upwards and back, being aware of each of the vertebra as they curve, one by one, into the backbend.
• Press your pubic bone into the floor as you extend up through the crown of the head.• Lengthen the tips of the toes away from the hips.
• Press down on the palms of the hands to lengthen the stretch from the hips up through the sides of the ribs, keeping the shoulders back and down away from the ears.
• Lift the breastbone up towards the ceiling. Breathe normally as you hold the posture. Come out of the pose with as much awareness as you moved into it. Exhale as you begin to lower the chest back down, one vertebra at a time, lastly tucking under the chin, nose, and forehead. Strengthen the back muscles by activating them, so they help you lower the chest back down to the floor.
• Repeat 3 times, then rest and relax using the complete breath to replenish the body with oxygen and energy.
Salabasana (locust) with palms upturned secondary to severe forearm restriction
• Lie on your front. Rest your chin on the ground, then move it forward as much as you can, so that your throat lies almost flat. Put your arms by your sides, then push your hands under your body, and make them into fists or clasp them together. Bring your elbows as close together as possible.
• Inhale as you lift one leg. Hold this position for at least 10 seconds, then exhale while lowering your leg and repeat the pose with your other leg. Practice it 3 times on each side. Chin position: The further forward you push your chin, the more your spine can stretch and the more you will gain from this asana.
• Lie with your chin out, as in the Half Locust, then take 3 deep breaths. On the third, lift both legs off the ground. They may not come up far at first, but with practice you may be able to lift them much higher. Hold for as long as you can, then lower your feet. Repeat twice and then relax.
• Up and Up: With practice, you will be able to raise your legs higher. Eventually, you may even be able to lift your body vertically.
Ardha dhanurasana (1/2 bow) with tactile assistance and strap
• Lie on your belly, with the legs together or a few inches apart. Bring the chin to the floor and slide the right arm along the floor, over your head with the palm facing down.
• Bend the left knee and reach the left hand back to hold onto the left heel or ankle.
• Inhale and kick the left foot into the arm to lift the left leg, head and chest off of the floor. Keep the neck in line with the spine, looking down at the floor. Lift the right arm off of the floor, keeping it parallel to the floor.
• Breathe and hold for 2-6 breaths.
• To release: slowly exhale and lower the leg, arm, head and chest down to the floor.
• Repeat on other side.
Balasana (child's pose) with head on blanket and arms at side
• Kneel on the floor, and then sit directly onto your heels.
• Shift your knees until they are a little more than hip-width apart.
• Bend forward at the hip; bring your chest to rest between your thighs.
• Keep your buttocks in contact with your heels and rest your forehead on the floor. If this is uncomfortable, rest your forehead on a cushion or folded blanket-make sure it is high enough for you to be comfortable.
• Stretch your arms out in front of you on either side of your head. Lengthen the muscles as far as you can, really give a good stretch! Then slide your arms back to your sides, palms up and relax.
• Remain in this pose for as long as possible. Breathe deeply and relax into the posture.
Chakravakasana (Cat /cow) with blocks under hands
• Parallel hands and knees. Breathe in.
• As you breath out, curve your back over so it is as abounds as possible, your tailbone is tucked under, and your head is dropped down, imagine that you are curving the front of your body over a big ball. Stay in this position for a few breaths.
• Breathing in, arch upward, so that the top of your head and your tailbone are pointing at the ceiling and your back is dropped in curve. Now imagine that the ball is resting on top of your back, in the curve your back is making. Try to make your waist long, and draw your shoulders away from your neck. Stay there for a few breaths.
• Return to the starting position. Repeat. Continue for 5-10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine
Adhomukha svasana (downward facing dog) at the wall or with a chair
• This is a good posture to begin with for those who are mobile but have balance problems and for those who are weak in the arms or legs. Stand with your back to the wall with a chair in front of you, turned so the seat faces away from the wall.
• Fold a sticky mat into quarters, place it on top of the chair back, and cover it with one or two blankets. With your heels against the wall, bend at the hips and put your hands on the chair seat.
• Place the bottom of your pelvis, below the navel, onto the padded chair back. Deepening the bend at the hips, rest your chest on the chair seat, your hands on the floor.
• Your feet may go up the wall or be elevated on blocks, depending on your height and flexibility.
Savasana (corpse) with bolster under knees.
• Spread the mat on the floor. Place a bolster on the mat, with its long sides parallel to the long sides of the mat. Sit in Dandasana (Staff pose) with the short end of the bolster against your buttocks, and place the folded blanket on the far end. If you have osteoarthritis of the knees or if your legs are feeling tired, place a bolster under your knees.
• Lower your back, vertebra by vertebra, onto the bolster until your head rests comfortably on the folded blanket. Position your buttocks evenly on the centre of the mat. Spread out your arms to the sides, palms facing up, and rest them on the floor.
• Straighten your legs and stretch them evenly away from each other, without disturbing the extension of your waist. Exhale, focusing on your breathing, then lift and stretch your diaphragm, keeping it free of tension. Keep your arms at a comfortable distance from your body. If they are placed too near or too far away, your shoulders will lift off the bolster.
• Stretch your shoulders away from your neck. The centre of your back should be on the centre of the bolster, keep your abdomen soft and relaxed. Expand your chest and relax your throat. Until you feel a soothing sensation in the neck. Ensure that your head does not tilt back. Relax your facial muscles and your jaw. Do not clench your teeth.
• Keep your breathing smooth and free of tension, but do not breathe deeply. Let your eyeballs relax into their sockets, and allow external surroundings to recede. Feel the energy flow from your brain to your body body as the physical, physiological, mental, intellectual, and spiritual lanes come together. Stay in the pose for 5 - 10 minutes.
Work these poses into your yoga routine today so you can start minimizing your fibromyalgia symptoms.

Top 10 Everyday Must-do Stretches

According to Dr. David Musnick and Mark Pierce, A.T.C. (in their book "Conditioning for Outdoor Fitness"), "The goal of stretching is to lengthen a muscle and move the corresponding joints through the full range of motion, thereby allowing both the contractile (muscle and tendon) and the noncontractile (ligament and joint capsule) structures to lengthen."

Stretching exercises:
• relieve muscle tension
• keep muscles flexible, which can help your posture and balance
• lengthen muscles and increase range of motion, which helps lengthen your stride
• help prevent muscle and joint injuries by elongating and relaxing muscles
• flush lactic acid out of your muscles.
• Do a walk or slow jog for 5-10 minutes, and then stretch.

Stretch 1
Neck, Scalene and Upper Trapezius
This stretch helps to re-align the cervical spine and is good for posture. It improves breathing and alleviates neck pain. Office workers constantly on computers can do this stretch five or six times a day, and people who carry bags over one shoulder should also do it regularly.
• Place a hand on the side of your head and breathe in. The hand is used only as a guide and does not drive the motion.
• Active the opposing scalene muscles by flexing the neck to the side until you reach your barrier. Once your barrier has been reached, gently pull and hold for two seconds while breathing out, then return to neutral (the starting position). Repeat 10 times.
• There are three scalene muscles that move the neck in slightly different directions. Scalene are used in breathing but also stabilize the neck.
Stretch 2
Pectoralis Minor (chest)
This stretch will help pull your shoulders back into their rightful spot, reduce rounding of your shoulders and improve your breathing. Your lungs get compressed if your shoulders are rounded; you can’t breathe in properly because your ribcage is also compressed. This stretch will help bring your center of gravity back into alignment.
• Breathe in and place your hands in a position like you’re under arrest.
• Pull your shoulder back and breathe out, extending the elbows and contracting the muscles in the back (rhomboids, middle trapezius). When you reach the end point, lift your shoulders at a 45-degree angle to target the pictoralis minor. Hold for two seconds and release back to neutral. Repeat 10 times.
Stretch 3
Posterior Deltoid and shoulder capsule
This stretch is more focused on the shoulder capsule, the most mobile part of the body. A lot of people have adhesions – sticky and gluey tissues in the shoulder capsule – which restrict mobility. People who slouch, as well as tennis players, cricket bowlers and baseball pitchers, will benefit greatly from this stretch.
• Sitting down, take a deep breath. Don’t lean forward. Keep your back straight and tighten your stomach.
• Breathe out, raise one arm above your head to maximum range, pointing your fingers upwards, and bring the other arm backwards to the maximum point as a counterbalance. The anterior deltoid is the prime mover here. Hold for two seconds. Repeat 10 times on each side.
• The long head of the triceps also gets a stretch, as do the posterior deltoid and the gleno-humoral (ball and socket) joints. This is a great warm-up for the connective tissue around the joint, which is being supplied with lots of blood and nutrients.
Stretch 4
Erector Spinae (back extensors)
The objective here is to lengthen the spine, which helps to extend your back, giving you more of an upright stance. This is one of the most important postural muscles; it keeps your back straight. Most people are weak and tight in this area, and people who sit at desks all day are particularly vulnerable. This stretch helps correct slouching.
• Sitting up, hold the upper abs (rectus abdominus). Breathe in and lengthen through your spine. Relax your neck and shoulders.
• Contract your abdominals, which releases and relaxes the erector spinae muscle group. Lean forward with a straight back and grab hold of your ankles. Pull through to your barrier, hold for two seconds, then release back to neutral. Repeat 10 times.
• This stretch also works into the sacro-spinalis attachments in the lower lumbar region of the lower back. It lengthens through all three muscles (spinalis, longissimus, illio-costalis) on each side of the erector spinae muscles. This muscle group keeps you erect; if it’s weak, you slump forward and buckle.
Stretch 5
Upper Quadriceps (thigh)
This should be an integral part of any daily stretching routine because it works what could be the most used muscle in the body. This is what’s called the proximal attachment of the rectus-femorus, the second most important postural muscle, after the hip flexors. This stretch will improve knee extension and improve your gait. It’s also integral to increasing speed, strength and power. It’s essential to have strong but flexible quads, which give you a solid base and are important in stabilizing your knees.
• Sitting in a neutral position, breathe in and lift your heel into your bottom. Keep your back straight and your stomach tight.
• Extend the hips using the hamstring and the gluteals (buttock muscles), which are driving the movement; the hand is merely a guide. When you reach your barrier, use your hand to pull through the barrier to the point of light irritation. Hold for two seconds and release back to start. Repeat 10 times.
• The upper quad is generally the tightest part of the thigh. You should feel the stretch at the Alls (anterior inferior iliac spine) attachment of the rectus femoris.
Stretch 6
Seated Bent Leg Hamstring
The hamstrings flex the knee and extend the hip. They work synergistically with the gluteus maximus. This stretch will improve your speed and make climbing stairs effortless. Tight hamstrings slow the action of your quads, pulling you backwards like reins on a horse. The vast majority of people who work out have weak hamstrings and gluteals because they over-train their thighs and under-train their hamstrings.

• Sitting down, hold your hamstring just above the knee. Breathe in and contract your stomach.
• The quadriceps extends the knee and drives the motion. The hands are guides; move them below the knee to the calf. Lock your knee, but don’t hyperextend. When you get to the end of the movement, use your hands to push slightly forward to the point of light irritation. Hold two seconds and release. Repeat 10 times.
• The biceps femoris and the semi tendonosis (inner and outer hamstrings) cross the knee joint at the least flexible attachment point. There is a relationship between quad strength and hamstring flexibility. People with weak quads have a harder time extending their hamstrings.
Stretch 7
Psoas Major and Minor (hip flexor)
This is one of the most important stretches you can do for lower back flexibility and general mobility. It’s also very beneficial for playing sports because it opens your stride and makes movement more efficient. The hip flexor is considered the body’s number one posture muscle.
• Rest one knee on a cushion. Your back should be straight and your stomach tight, with your pelvis in a neutral position. Place one hand on your hip and the other on your knee. With shoulders and arms relaxed, take a deep breath.
• The driving force of this stretch is the opposing muscle in the gluteus maximus. Tighten your buttocks to extend your hip and push forward from your hips. Keep your hand passive until your reach your barrier, then use it to push through to a point of light irritation. Hold for two seconds and return to neutral. Repeat 10 times. It’s important to not allow the knee to go over the front of the foot to avoid straining the patella ligament (where the quads are attached just below the kneecap.
• The effects of stretching the hip flexor run from the upper thigh into the anterior lower lumbar attachments. Interestingly, not everyone has a Psoas minor. The only way to know is to have an MRI.
Stretch 8
Spine Rotator
The spine contains your central nervous system, in a small hollow column called the dural tube. This little passageway goes all the way through your spine. Each of the 24 vertebrae need to move independently to create optimal motion. This rotational movement is one of the most important stretches for sports, particularly for golfers, batsmen or throwers. People who have weak backs due to prolonged sitting should do this stretch daily.
• Sitting down, keep your back straight. Cross one leg over the other. Relax your spine, using your palms as balance to help keep it straight. Breathe in deeply. The objective is to achieve elongation and rotation of the spine.
• Breathing out, rotate your spine to your maximum position, putting your arm against your knee for leverage. The back hand is a second lever. Rotate your head and try to look over your shoulder. Hold for two seconds and return to the starting position. Repeat 10 times.
• While one side of the erector spinae (back extensors) is being stretched, the other side is contracting, driving the movement. You can feel this stretch from the bottom of your spine all the way through to the base of your neck. The rotators and the multifidus (the little muscles that rotate and flex each vertebra) also get stretched. This stimulates the synovial fluids that lubricate the joints.

Stretch 9
Internal obliques (sides of upper body)
• This stretch opens the internal obliques and is useful for sports people like golfers, or for any lateral lunging movement. People who do a lot of sitting in offices often favor one buttock, which tends to lock the hips in an upward position. If you carry a suitcase and lean to one side, it will tilt and compress your obliques. Symmetry is essential. If your pelvis is misaligned, all your vital organs will be as well. If one side is high and the other low, your kidney gets crunched. So this stretch offers relief for your vital organs.
• Standing, breathe in and side-bend as far as you can.
• Breathe out and extend the opposite arm upwards. Look up at your pointed fingers for deeper movement.
This is a slightly advanced movement for those with sufficient flexibility. Lean across at 45 degrees to finish off the motion. The internal obliques range from the top of the hip to the 12th rib.

Stretch 10
Outside Lateral Gluteus Maximus (buttock)
This muscle group is used mainly to enhance speed. When you’re running and your leg is straight, it is powering and pushing off. The most important advantage of this stretch is that it works one of the muscle groups that help strengthen the pelvis. It’s also good for keeping the back in alignment. If the pelvis is out of alignment, spinal mobility will be affected. When you lie on your back, 50% of your weight is taken off your spine.
• Lying on your back raise your knee to 90 degrees and externally rotate your thigh by turning your foot in. Breathe in.
• The muscles driving this action are the quads and hip flexors. Put one hand on your knee and one on your ankle. Move your knee to the opposite shoulder. Breathe out, hold for two seconds, release back to start. Repeat 10 times.
• This stretch will increase the stability of your upper leg and the mobility of your hip extension.
There appear to be more benefits from stretching than disadvantages, but the picture is not as clear as most athletes would like. The research suggests that a stretching program should be individualized according to the athlete's physical make-up and level of conditioning.
Resource: Stretch Your Life by Tim Noonan & Chris Watts

What About Teeth Whitening

Have you wondered for so long why your teeth have an undertone of yellow although you have been brushing them day and night. Its because you have been consuming foods, beverages tobacco for so long that caused your teeth to appear in that color that you so much hate.
Obtaining whiter teeth can be accomplished in several ways: bonding, porcelain laminates (veneers), porcelain crowns, and bleaching. Bleaching is the only one of these techniques that changes the color of the teeth without affecting their physical structure. It is certainly the most popular way of getting whiter teeth, and it is also the least expensive, involving the least expenditure of time in the dental chair.
Many of us consider Teeth whitening or bleaching  as the solution to stained teeth but there are always a hundred questions in one’s mind that makes it feel like a hassle, is it  safe , is it  effective , is it expensive , is it a one time job, is it easy ?
All these questions and more are laid down for you here with their selected answers, so check out those Q A ‘s to help set your mind out .
What causes tooth discoloration? 
There are many causes. The most common include consumption of foods, coffee, tea, wine, sodas, balsamic vinegar, soy sauce and smoking. The stain color results from a chemical reaction occurring in the plaque.
Other causes of discoloration could be due to certain childhood illnesses, medications, physical trauma (these aren’t responsive to  bleaching treatment ), old fillings as well as aging that may even contribute towards the darkening of your teeth.
In other words, our teeth naturally get more and more stained as time goes on and as we continue to live our lives.
Is this procedure for everyone? 
Almost everyone wanting to whiten their teeth can benefit from teeth bleaching including people with severe food, coffee, tobacco or tetracycline stains.
Teeth lightening is ideal for people who have healthy, un-restored teeth and would like a whiter, brighter smile nevertheless Tetracycline discolorations and artificial dental work are usually not greatly responsive to dental bleaching.
However, there are some cases where treatment may not be recommended. People with a history of TMJ problems, extreme thermal sensitivity to hot and cold food or drinks and those with numerous fracture lines in the teeth may not be good candidates
How old do you have to be?
Currently, the minimum age is 14 years old, with clinical proof of safety and effectiveness. Young adults 14+ are good candidates for the procedure, particularly if they have heavy staining after orthodontic treatment is complete and their braces are removed. However, there is no age limit for teeth whitening since the procedure was originally created for older people whose teeth were stained over the years.
Is It Safe?
Yes, Whitening your teeth, under the supervision of your dentist, has been proven safe in clinical studies over a period of many years.

The primary ingredient used in whitening gel is Carbamide Peroxide or Hydrogen Peroxide with concentration that ranges between 10% and 16% has been safely used to brighten the smiles of millions of people worldwide.  Make sure the whitening product used on you has the American dental association’s (ADA) seal of approval.
It was found conclusively that the treatment resulted in no structural change in teeth, no adverse impact on filings, and no softening in tooth enamel. Additionally, only licensed dentists and properly trained dental professionals perform this procedure which further ensures your safety.
So, it is not harmful to your teeth nor does it change your teeth's basic structure. Your tooth enamel is not altered
What is the treatment procedure?
First, the dentist will qualify you for the procedure after examining your teeth, after that the dentist will examine your teeth and gums to assure good oral health. Old fillings may need to be replaced and/or decayed areas treated and filled.
Because the gel can cause soft tissue sensitivity, the gums exposed roots must first be isolated using a barrier material––a liquid rubber dam or a hardened resin.
An impression of your teeth will be taken to guarantee proper fit of the custom fabricated bleaching trays for the procedure. The fabricated thin, soft plastic trays provide sufficient comfort while bleaching.
Once the tray is made, the whitening gel is placed in these thin com¬fortable trays and fitted over your teeth and the professional teeth whitening light device will be positioned over your teeth to activate gel accelerate the oxidation process.
As you whiten your teeth, carbamide peroxide is broken down and oxygen enters the enamel and dentin. This bleaches out the discolored areas.
Three successive doses of the same whitener might be applied because it needs to be replenished, so the gel is sucked off the tray after 20 minutes, and then new batch is applied.
In about an hour, as you watch TV, listen to music or nap, your teeth will lighten and your natural whiteness will be restored through a completely safe process of oxidation.
After bleaching is completed, fluoride is applied to the teeth and left on for five minutes, to help minimize tooth hypersensitivity to hot and cold. The teeth are then washed off, the barrier material removed
The structure of the tooth is not changed; the color of the tooth is simply made lighter

Increasing over all Flexibility

Keeping your muscles and ligaments flexible is important because tight muscles can cause chronic pain. Flexibility training helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture.
Muscular imbalance brought about by unhealthy lifestyle can make the joint weaker, as parts of the bone bare more weight than they should. In many cases, back pain is caused by tight hamstrings which andquot;cause the hips and pelvis to rotate back, flattening the lower back and causing back problems.
A little stretching can go a long way to enhance your overall fitness.
Goals
When stretching for the purpose of increasing overall flexibility, a stretching routine should accomplish these goals:
To train your stretch receptors to become accustomed to greater muscle length. The nerve endings that relay all the information about the musculoskeletal system to the central nervous system are called proprioceptors. Proprioceptors (also called mechanoreceptors) are the source of all proprioception: the perception of one's own body position and movement. Muscle spindles, or stretch receptors, are the primary proprioceptors in the muscle. The muscle spindle contains two different types of fibers (or stretch receptors) which are sensitive to the change in muscle length and the rate of change in muscle length.
To reduce the resistance of connective tissues to muscle elongation. The resistance to lengthening that is offered by a muscle is dependent upon its connective tissues: When the muscle elongates, the surrounding connective tissues (located all around the muscle and its fibers) become tauter. Also, inactivity of certain muscles or joints can cause chemical changes in connective tissue which restrict flexibility. When connective tissue is overused, the tissue becomes fatigued and may tear, which also limits flexibility. When connective tissue is unused or under used, it provides significant resistance and limits flexibility. The elastin begins to fray and loses some of its elasticity, and the collagen increases in stiffness and in density. Aging has some of the same effects on connective tissue that lack of use has.

Strengthen the muscles responsible for holding the stretched limbs in their extended positions. Strength training and flexibility should go together as these enhance one another. If you are attempting to increase active flexibility, you should also strengthen the muscles responsible for holding the stretched limbs in their extended positions. One of the best times to stretch is right after a strength workout - this will help increase flexibility, promote muscle growth and decrease the level of post-exercise soreness
If you are very serious about increasing overall flexibility, then I recommend religiously adhering to the following guidelines:
Perform early-morning stretching everyday
Warm-up properly before any and all athletic activities. Make sure to give yourself ample time to perform the complete warm-up. Greater flexibility will be maintained if the tissues are stretched while they are warm and then held in a stretched position as the muscles and tendons cool down. Steady breathing, in and out, should also be maintained as one holds the stretch.
Cool-down properly after any and all athletic activities.
Always make sure your muscles are warmed-up before you stretch!
Perform PNF stretching every other day, and static stretching on the off days (if you are overzealous, you can try static stretching every day, in addition to PNF stretching every other day).

Overall, you should expect to increase flexibility gradually. However, If you really commit to doing the above, you should achieve maximal upper-body flexibility within one month and maximal lower-body flexibility within two months. If you are older or more inflexible than most people, it will take longer than this.
Don't try to increase flexibility too quickly by forcing yourself. Stretch no further than the muscles will go without pain.
Aging Vs Flexibility

There are some physical changes attributed to aging and flexibility:
An increased amount of calcium deposits, adhesions, and cross-links in the body. The calcium loss can begin as early as 30 years, and in women the process accelerates for some 5 years around the menopause

An increase in the level of fragmentation and dehydration
Changes in the chemical structure of the tissues. The elasticity of tendons, ligaments and joint capsules is decreased as cross-linkages develop between adjacent fibrils of collagen. Over the span of working life, adults lose some 8-10 cm of lower-back and hip flexibility. The restriction in the range of movement at the major joints becomes yet more pronounced during retirement, and eventually, independence is threatened because the subject cannot climb into a car or a normal bath, ascend a small step, or complete the movements required for dressing and combing the hair.

Loss of andquot;supplenessandquot; due to the replacement of muscle fibers with fatty, collagenous fibers. Strength peaks around 25 years of age, plateaus through 35 or 40 years of age, and then shows an accelerating decline, with 25% loss of peak force by the age of 65 years. Muscle mass decreases, apparently with a selective loss in the cross-section if not the numbers of type II fibers

One in five diabetic foot patients in UAE lose limbs

Experts say amputations the only option left in ‘serious and difficult’ cases
Dubai: A health expert has warned that one in five UAE diabetics who develop foot ulcers need limb amputations, not least because they take the condition too lightly.
Dr. Marwan Al Zarouni, head of plastic surgery and wound care at Dubai’s Rashid Hospital, said many patients downplay symptoms and fail to seek medical help in time.
“Diabetic foot is a serious disease that accumulates overs many years, you can’t ignore it. Some patients come in when it’s too late — you can’t save the limb then,” he told Gulf News on the sidelines of the 3rd International Diabetic Foot Conference in Dubai on Friday.
“The foot may have gangrene setting in by then, but some patients still hope things will go back to original health when they come to the hospital. It can be a very difficult situation.”
The complications develop as diabetes impairs the body’s ability to heal itself, turning otherwise non-serious foot wounds into a limb-threating condition.
Dr. Marwan said in a statement: “Many complications can be associated with diabetes but one of the worst effects of diabetes can be witnessed on the feet. Twenty five per cent of all diabetics end up with foot ulcers. One in five diabetic patients in the UAE who develop foot ulcers needs amputation.”
Diabetes is the world’s leading cause of lower limb amputations, the statement added. The World Health Organisation (WHO) estimates that more than 1 million annual limb amputations occur globally. 85 per cent of them are believed to be avoidable if given appropriate medical attention.
“There is a need for diabetics in this region to be aware of these complications so that they can better manage the disease. Regular monitoring of blood sugar levels and diet and lifestyle modifications are essential to keep diabetes in check and prevent such complications,” Dr. Marwan said.
The two-day conference was inaugurated at Jumeirah Emirates Towers by Khalid Al Shaikh Mubarak, Deputy Director General of the Dubai Health Authority.
Al Shaikh Mubarak said in a statement: “The Dubai Health Authority has proactively undertaken major initiatives to raise awareness about diabetes, which is a pressing medical condition that has affected a significant percentage of our population.
“Raising awareness about the disease, prevention and management of the disease is of vital importance to the DHA. Conferences such as this specialised one provide a platform to raise community awareness as well as facilitate exchange of knowledge between core practitioners and caregivers in the field of diabetes