Wednesday, 22 April 2015

Must Have Features Your Web Site

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Just don’t focus on the home page, keywords and titles.
The first step to sales when customers visit your site to see the products they were looking for. Of course, search engine optimization and better rankings can’t keep your customer on your site or make them buy. The customer having visited your site, now ensure that he gets interested in your products or services and stays around. Motivate him to buy the product by providing clear and unambiguous information. Thus if you happen to sell more than one product or service, provide all necessary information about this, may be by keeping the  information at a different page. By providing suitable and easily visible links, the customer can navigate to these pages and get the details.

Understanding Your Target Customer
If you design a website you think will attract clients, but you don’t really know who your customers are and what they want to buy, it is unlikely you make much money. Website business is an extension or replacement for a standard storefront. You can send email to your existing clients and ask them to complete a survey or even while they are browsing on your website. Ask them about their choices. Why do they like your products? Do you discount prices or offer coupons? Are your prices consistently lower than others? Is your shipping price cheaper? Do you respond faster to client questions? Are your product descriptions better? Your return policies and guarantees better than your competitor’s? To know your customer you can check credit card records or ask your customer to complete a simple contact form with name, address, age, gender, etc. when they purchase a product.

Does your website give enough contact information?

When you sell from a website, your customer can buy your products 24 hrs a day and also your customers may be from other states that are thousands of miles away. Always provide contact information, preferably on every page of your website, complete with mailing address, telephone number and an email address that reaches you. People may need to contact you about sales, general information or technical problems on your site. Also have your email forwarded to another email address if you do not check your website mailbox often. When customer wants to buy online provide enough options like credit card, PayPal or other online payment service.

The Importance of Search Engines

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It is the search engines that finally bring your website to the notice of the prospective customers. When a topic is typed for search, nearly instantly, the search engine will sift through the millions of pages it has indexed about and present you with ones that match your topic. The searched matches are also ranked, so that the most relevant ones come first.

Remember that a prospective customer will probably only look at the first 2-3 listings in the search results. So it does matter where your website appears in the search engine ranking.

Further, they all use one of the top 6-7 search engines and these search engines attract more visitors to websites than anything else. So finally it all depends on which search engines the customers use and how they rank your site.

It is the Keywords that play an important role than any expensive online or offline advertising of your website.

It is found by surveys that a when customers want to find a website for information or to buy a product or service, they find their site in one of the following ways:
• The first option is they find their site through a search engine.
• Secondly they find their site by clicking on a link from another website or page that relates to the topic in which they are interested.
• Occasionally, they find a site by hearing about it from a friend or reading in an article.

Thus it’s obvious the the most popular way to find a site, by search engine, represents more than 90% of online users. In other words, only 10% of the people looking for a website will use methods other than search engines.

All search engines employ a ranking algorithm and one of the main rules in a ranking algorithm is to check the location and frequency of keywords on a web page. Don’t forget that algorithms also give weightage to link population (number of web pages linking to your site). When performed by a qualified, experienced search engine optimization consultant, your site for high search engine rankings really does work, unless you have a lot of money and can afford to pay the expert. With better knowledge of search engines and how they work, you can also do it on your own.

Tips to Get Repeat Web Traffic

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1. Update the pages on your website frequently. Stagnant sites are dropped by some search engines. You can even put a date counter on the page to show when it was last updated.

2. Offer additional value on your website. For affiliates and partners you can place links to their sites and products and ask them to do the same for you. You can also advertise their books or videos, if these products relate to your industry and are not in competition with your own product.

3. You can allow customers to ‘opt in’ to get discounts and special offers. Place a link on your site to invite customers to ‘opt in’ to get a monthly newsletter or valuable coupons.

4. Add a link to your primary page with a script ‘Book Mark or Add this site to your Favorites’.

5. Add a link ‘Recommend this site to a Friend’ so that the visitor can email your website link, with a prewritten title, “Thought you might be interested in this”, just by clicking on it.

6. Brand your website so that visitors always know they are on your site. Use consistent colors, logos and slogans and always provide a ‘Contact Us’ link on each page.

7. Create a ‘Our Policies’ page that clearly defines your philosophy and principles in dealing with your customers. Also post your privacy policy as well so that clients know they are secure when they visit your site.

8. Create a FAQ page which addresses most of the doubts and clarifications about your product or your company that are likely to be asked. This helps to resolve most of the customers doubts in their first visit to your site.

8. Ensure that each page on your website has appropriate titles and keywords so that your customer can find their way back to your site if they lose the book mark.

9. Never spam a client, who has opted for newsletters, with unsolicited emails. Later if they decide they want to ‘opt out’ of the mailings, be sure you honor their request and take them off the mailing list. They may still come back if they like your products. But they will certainly not come back if you continue to flood their email box with mails they no longer wish to receive.

Use Keywords In Page Titles

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It is recommended to use keywords in page titles itself. This title tag is different from a Meta tag, but it's worth considering it in relation to them. Whatever text one places in the title tag (between the <title> and </title> portions) will appear in the title bar of browsers when they view the web page. Some browsers also append whatever you put in the title tag by adding their own name, as for example Microsoft's Internet Explorer or Firefox.

The actual text you use in the title tag is one of the most important factors in how a search engine may decide to rank your web page. In addition, all major web crawlers will use the text of your title tag as the text they use for the title of your page in your listings.

If you have designed your website as a series of websites or linked pages and not just a single Home Page, you must bear in mind that each page of your website must be search engine optimized. The title of each page i.e. the keywords you use on that page and the phrases you use in the content will draw traffic to your site.

The unique combination of these words and phrases and content will draw customers using different search engine terms and techniques, so be sure you capture all the keywords and phrases you need for each product, service or information page.

The most common mistake made by small business owners when they first design their website is to place their business name or firm name in every title of every page. Actually most of your prospective customers do not bother to know the name of your firm until after they have looked at your site and decided it is worth book marking.

So, while you want your business name in the title of the home page, it is probably a waste of valuable keywords and space to put it in the title line of every page on your site. Why not consider putting keywords in the title so that your page will display closer to the top of the search engine listing.

Dedicating first three positions for keywords in title avoiding the stop words like ‘and’, ‘at’ and the like is crucial in search engine optimization.

What Is Search Engine Optimization

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Search Engine Optimization is a process of choosing the most appropriate targeted keyword phrases related to your site and ensuring that this ranks your site highly in search engines so that when someone searches for specific phrases it returns your site on tops. It basically involves fine tuning the content of your site along with the HTML and Meta tags and also involves appropriate link building process.

The most popular search engines are Google, Yahoo, MSN Search, AOL and Ask Jeeves. Search engines keep their methods and ranking algorithms secret, to get credit for finding the most valuable search-results and to deter spam pages from clogging those results. A search engine may use hundreds of factors while ranking the listings where the factors themselves and the weight each carries may change continually.

Algorithms can differ so widely that a webpage that ranks #1 in a particular search engine could rank #200 in another search engine. New sites need not be "submitted" to search engines to be listed. A simple link from a well established site will get the search engines to visit the new site and begin to spider its contents. It can take a few days to even weeks from the referring of a link from such an established site for all the main search engine spiders to commence visiting and indexing the new site.

If you are unable to research and choose keywords and work on your own search engine ranking, you may want to hire someone to work with you on these issues.

Search engine marketing and promotion companies, will look at the plan for your site and make recommendations to increase your search engine ranking and website traffic. If you wish, they will also provide ongoing consultation and reporting to monitor your website and make recommendations for editing and improvements to keep your site traffic flow and your search engine ranking high. Normally your search engine optimization experts work with your web designer to build an integrated plan right away so that all aspects of design are considered at the same time.

Tips to Increase Ranking and Website Traffic

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It is worth cataloguing the basic principles to be enforced to increase website traffic and search engine rankings.

•Create a site with valuable content, products or services.

•Place primary and secondary keywords within the first 25 words in your page content and spread them evenly throughout the document.

•Research and use the right keywords/phrases to attract your target customers.

•Use your keywords in the right fields and references within your web page. Like Title, META tags, Headers, etc.

•Keep your site design simple so that your customers can navigate easily between web pages, find what they want and buy products and services.

•Submit your web pages i.e. every web page and not just the home page, to the most popular search engines and directory services. Hire someone to do so, if required. Be sure this is a manual submission. Do not engage an automated submission service.

•Keep track of changes in search engine algorithms and processes and accordingly modify your web pages so your search engine ranking remains high. Use online tools and utilities to keep track of how your website is doing.

•Monitor your competitors and the top ranked websites to see what they are doing right in the way of design, navigation, content, keywords, etc.

•Use reports and logs from your web hosting company to see where your traffic is coming from. Analyze your visitor location and their incoming sources whether search engines or links from other sites and the keywords they used to find you.

•Make your customer visit easy and give them plenty of ways to remember you in the form of newsletters, free reports, reduction coupons etc.

•Demonstrate your industry and product or service expertise by writing and submitting articles for your website or for article banks so you are perceived as an expert in your field.

•When selling products online, use simple payment and shipment methods to make your customer’s experience fast and easy.

•When not sure, hire professionals. Though it may seem costly, but it is a lot less expensive than spending your money on a website which no one visits.

•Don’t look at your website as a static brochure. Treat it as a dynamic, ever-changing sales tool and location, just like your real store to which your customers with the same seriousness.

Keyword Density

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Keyword density is an indicator of the number of times the selected keyword appears in the web page. But mind you, keywords shouldn’t be over used, but should be just sufficient enough to appear at important places.

If you repeat your keywords with every other word on every line, then your site will probably be rejected as an artificial site or spam site.

Keyword density is always expressed as a percentage of the total word content on a given web page.

Suppose you have 100 words on your webpage (not including HMTL code used for writing the web page), and you use a certain keyword for five times in the content. The keyword density on that page is got by simply dividing the total number of keywords, by the total number of words that appear on your web page. So here it is 5 divided by 100 = .05. Because keyword density is a percentage of the total word count on the page, multiply the above by 100, that is 0.05 x 100 = 5%

The accepted standard for a keyword density is between 3% and 5%, to get recognized by the search engines and you should never exceed it.

Remember, that this rule applies to every page on your site. It also applies to not just to one keyword but also a set of keywords that relates to a different product or service. The keyword density should always be between 3% and 5%.

Simple steps to check the density:
• Copy and paste the content from an individual web page into a word-processing software program like Word or Word Perfect.

• Go to the ‘Edit’ menu and click ‘Select All’. Now go to the ‘Tools’ menu and select ‘Word Count’. Write down the total number of words in the page.

• Now select the ‘Find’ function on the ‘Edit’ menu. Go to the ‘Replace’ tab and type in the keyword you want to find. ‘Replace’ that word with the same word, so you don’t change the text.

• When you complete the replace function, the system will provide a count of the words you replaced. That gives the number of times you have used the keyword in that page.

• Using the total word count for the page and the total number of keywords you can now calculate the keyword density.

How Do Search Engines Work - Web Crawlers

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It is the search engines that finally bring your website to the notice of the prospective customers. Hence it is better to know how these search engines actually work and how they present information to the customer initiating a search.  

There are basically two types of search engines. The first is by robots called crawlers or spiders.

Search Engines use spiders to index websites. When you submit your website pages to a search engine by completing their required submission page, the search engine spider will index your entire site. A ‘spider’ is an automated program that is run by the search engine system. Spider visits a web site, read the content on the actual site, the site's Meta tags and also follow the links that the site connects. The spider then returns all that information back to a central depository, where the data is indexed. It will visit each link you have on your website and index those sites as well. Some spiders will only index a certain number of pages on your site, so don’t create a site with 500 pages!

The spider will periodically return to the sites to check for any information that has changed. The frequency with which this happens is determined by the moderators of the search engine.

A spider is almost like a book where it contains the table of contents, the actual content and the links and references for all the websites it finds during its search, and it may index up to a million pages a day.

Example:  Excite, Lycos, AltaVista and Google.

When you ask a search engine to locate information, it is actually searching through the index which it has created and not actually searching the Web. Different search engines produce different rankings because not every search engine uses the same algorithm to search through the indices.

One of the things that a search engine algorithm scans for is the frequency and location of keywords on a web page, but it can also detect artificial keyword stuffing or spamdexing. Then the algorithms analyze the way that pages link to other pages in the Web. By checking how pages link to each other, an engine can both determine what a page is about, if the keywords of the linked pages are similar to the keywords on the original page.

10 reasons why PCs crash U must Know

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Fatal error: the system has become unstable or is busy," it says. "Enter to return to Windows or press Control-Alt-Delete to restart your computer. If you do this you will lose any unsaved information in all open applications."

You have just been struck by the Blue Screen of Death. Anyone who uses Mcft Windows will be familiar with this. What can you do? More importantly, how can you prevent it happening?

1 Hardware conflict

The number one reason why Windows crashes is hardware conflict. Each hardware device communicates to other devices through an interrupt request channel (IRQ). These are supposed to be unique for each device.

For example, a printer usually connects internally on IRQ 7. The keyboard usually uses IRQ 1 and the floppy disk drive IRQ 6. Each device will try to hog a single IRQ for itself.

If there are a lot of devices, or if they are not installed properly, two of them may end up sharing the same IRQ number. When the user tries to use both devices at the same time, a crash can happen. The way to check if your computer has a hardware conflict is through the following route:

* Start-Settings-Control Panel-System-Device Manager.

Often if a device has a problem a yellow '!' appears next to its description in the Device Manager. Highlight Computer (in the Device Manager) and press Properties to see the IRQ numbers used by your computer. If the IRQ number appears twice, two devices may be using it.

Sometimes a device might share an IRQ with something described as 'IRQ holder for PCI steering'. This can be ignored. The best way to fix this problem is to remove the problem device and reinstall it.

Sometimes you may have to find more recent drivers on the internet to make the device function properly. A good resource is www.driverguide.com. If the device is a soundcard, or a modem, it can often be fixed by moving it to a different slot on the motherboard (be careful about opening your computer, as you may void the warranty).

When working inside a computer you should switch it off, unplug the mains lead and touch an unpainted metal surface to discharge any static electricity.

To be fair to Mcft, the problem with IRQ numbers is not of its making. It is a legacy problem going back to the first PC designs using the IBM 8086 chip. Initially there were only eight IRQs. Today there are 16 IRQs in a PC. It is easy to run out of them. There are plans to increase the number of IRQs in future designs.

2 Bad Ram

Ram (random-access memory) problems might bring on the blue screen of death with a message saying Fatal Exception Error. A fatal error indicates a serious hardware problem. Sometimes it may mean a part is damaged and will need replacing.

But a fatal error caused by Ram might be caused by a mismatch of chips. For example, mixing 70-nanosecond (70ns) Ram with 60ns Ram will usually force the computer to run all the Ram at the slower speed. This will often crash the machine if the Ram is overworked.

One way around this problem is to enter the BIOS settings and increase the wait state of the Ram. This can make it more stable. Another way to troubleshoot a suspected Ram problem is to rearrange the Ram chips on the motherboard, or take some of them out. Then try to repeat the circumstances that caused the crash. When handling Ram try not to touch the gold connections, as they can be easily damaged.

Parity error messages also refer to Ram. Modern Ram chips are either parity (ECC) or non parity (non-ECC). It is best not to mix the two types, as this can be a cause of trouble.

EMM386 error messages refer to memory problems but may not be connected to bad Ram. This may be due to free memory problems often linked to old Dos-based programmes.

3 BIOS settings

Every motherboard is supplied with a range of chipset settings that are decided in the factory. A common way to access these settings is to press the F2 or delete button during the first few seconds of a boot-up.

Once inside the BIOS, great care should be taken. It is a good idea to write down on a piece of paper all the settings that appear on the screen. That way, if you change something and the computer becomes more unstable, you will know what settings to revert to.

A common BIOS error concerns the CAS latency. This refers to the Ram. Older EDO (extended data out) Ram has a CAS latency of 3. Newer SDRam has a CAS latency of 2. Setting the wrong figure can cause the Ram to lock up and freeze the computer's display.

Mcft Windows is better at allocating IRQ numbers than any BIOS. If possible set the IRQ numbers to Auto in the BIOS. This will allow Windows to allocate the IRQ numbers (make sure the BIOS setting for Plug and Play OS is switched to 'yes' to allow Windows to do this.).

4 Hard disk drives

After a few weeks, the information on a hard disk drive starts to become piecemeal or fragmented. It is a good idea to defragment the hard disk every week or so, to prevent the disk from causing a screen freeze. Go to

* Start-Programs-Accessories-System Tools-Disk Defragmenter

This will start the procedure. You will be unable to write data to the hard drive (to save it) while the disk is defragmenting, so it is a good idea to schedule the procedure for a period of inactivity using the Task Scheduler.

The Task Scheduler should be one of the small icons on the bottom right of the Windows opening page (the desktop).

Some lockups and screen freezes caused by hard disk problems can be solved by reducing the read-ahead optimisation. This can be adjusted by going to

* Start-Settings-Control Panel-System Icon-Performance-File System-Hard Disk.

Hard disks will slow down and crash if they are too full. Do some housekeeping on your hard drive every few months and free some space on it. Open the Windows folder on the C drive and find the Temporary Internet Files folder. Deleting the contents (not the folder) can free a lot of space.

Empty the Recycle Bin every week to free more space. Hard disk drives should be scanned every week for errors or bad sectors. Go to

* Start-Programs-Accessories-System Tools-ScanDisk

Otherwise assign the Task Scheduler to perform this operation at night when the computer is not in use.

5 Fatal OE exceptions and VXD errors

Fatal OE exception errors and VXD errors are often caused by video card problems.

These can often be resolved easily by reducing the resolution of the video display. Go to

* Start-Settings-Control Panel-Display-Settings

Here you should slide the screen area bar to the left. Take a look at the colour settings on the left of that window. For most desktops, high colour 16-bit depth is adequate.

If the screen freezes or you experience system lockups it might be due to the video card. Make sure it does not have a hardware conflict. Go to

* Start-Settings-Control Panel-System-Device Manager

Here, select the + beside Display Adapter. A line of text describing your video card should appear. Select it (make it blue) and press properties. Then select Resources and select each line in the window. Look for a message that says No Conflicts.

If you have video card hardware conflict, you will see it here. Be careful at this point and make a note of everything you do in case you make things worse.

The way to resolve a hardware conflict is to uncheck the Use Automatic Settings box and hit the Change Settings button. You are searching for a setting that will display a No Conflicts message.

Another useful way to resolve video problems is to go to

* Start-Settings-Control Panel-System-Performance-Graphics

Here you should move the Hardware Acceleration slider to the left. As ever, the most common cause of problems relating to graphics cards is old or faulty drivers (a driver is a small piece of software used by a computer to communicate with a device).

Look up your video card's manufacturer on the internet and search for the most recent drivers for it.

6 Viruses

Often the first sign of a virus infection is instability. Some viruses erase the boot sector of a hard drive, making it impossible to start. This is why it is a good idea to create a Windows start-up disk. Go to

* Start-Settings-Control Panel-Add/Remove Programs

Here, look for the Start Up Disk tab. Virus protection requires constant vigilance.

A virus scanner requires a list of virus signatures in order to be able to identify viruses. These signatures are stored in a DAT file. DAT files should be updated weekly from the website of your antivirus software manufacturer.

An excellent antivirus programme is McAfee VirusScan by Network Associates ( www.nai.com). Another is Norton AntiVirus 2000, made by Symantec ( www.symantec.com).

7 Printers

The action of sending a document to print creates a bigger file, often called a postscript file.

Printers have only a small amount of memory, called a buffer. This can be easily overloaded. Printing a document also uses a considerable amount of CPU power. This will also slow down the computer's performance.

If the printer is trying to print unusual characters, these might not be recognised, and can crash the computer. Sometimes printers will not recover from a crash because of confusion in the buffer. A good way to clear the buffer is to unplug the printer for ten seconds. Booting up from a powerless state, also called a cold boot, will restore the printer's default settings and you may be able to carry on.

8 Software

A common cause of computer crash is faulty or badly-installed software. Often the problem can be cured by uninstalling the software and then reinstalling it. Use Norton Uninstall or Uninstall Shield to remove an application from your system properly. This will also remove references to the programme in the System Registry and leaves the way clear for a completely fresh copy.

The System Registry can be corrupted by old references to obsolete software that you thought was uninstalled. Use Reg Cleaner by Jouni Vuorio to clean up the System Registry and remove obsolete entries. It works on Windows 95, Windows 98, Windows 98 SE (Second Edition), Windows Millennium Edition (ME), NT4 and Windows 2000.

Read the instructions and use it carefully so you don't do permanent damage to the Registry. If the Registry is damaged you will have to reinstall your operating system. Reg Cleaner can be obtained from www.jv16.org

Often a Windows problem can be resolved by entering Safe Mode. This can be done during start-up. When you see the message "Starting Windows" press F4. This should take you into Safe Mode.

Safe Mode loads a minimum of drivers. It allows you to find and fix problems that prevent Windows from loading properly.

Sometimes installing Windows is difficult because of unsuitable BIOS settings. If you keep getting SUWIN error messages (Windows setup) during the Windows installation, then try entering the BIOS and disabling the CPU internal cache. Try to disable the Level 2 (L2) cache if that doesn't work.

Remember to restore all the BIOS settings back to their former settings following installation.

9 Overheating

Central processing units (CPUs) are usually equipped with fans to keep them cool. If the fan fails or if the CPU gets old it may start to overheat and generate a particular kind of error called a kernel error. This is a common problem in chips that have been overclocked to operate at higher speeds than they are supposed to.

One remedy is to get a bigger better fan and install it on top of the CPU. Specialist cooling fans/heatsinks are available from www.computernerd.com or www.coolit.com

CPU problems can often be fixed by disabling the CPU internal cache in the BIOS. This will make the machine run more slowly, but it should also be more stable.

10 Power supply problems

With all the new construction going on around the country the steady supply of electricity has become disrupted. A power surge or spike can crash a computer as easily as a power cut.

If this has become a nuisance for you then consider buying a uninterrupted power supply (UPS). This will give you a clean power supply when there is electricity, and it will give you a few minutes to perform a controlled shutdown in case of a power cut.

It is a good investment if your data are critical, because a power cut will cause any unsaved data to be lost.

Exercise Back Pain Away

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According to past research and studies, nearly 80% of all Americans will experience some type of back
pain in their lives.  The American Academy of Orthopedic Surgeons believes this as well, as they
say 80% of us out there will encounter some type of problem with our back before we die.

Traditionally, the treatment for lower back pain is increasing core strength to increase flexibility on
muscles that are tight, which will provide better stabilization of the spine and exercises to correct
the imbalances of the muscles.  The muscles that surround the spine will provide stability and support
of the spinal column.

Every muscle between the hips and shoulders are included as well, as these muscles are referred to
as the core muscles.  Back pain can be a result of muscle imbalances caused by any of these core
muscles.  If the back of your thighs are weaker than the front of your thighs, there will be an uneven
pull on the front of your spinal column.

There are some effective ways that you can integrate core strength training exercises into all of the
exercises you perform, rather than doing just the traditional crunches and sit-ups.  One such way
is by breathing effectively.  Deep breathing will utilize your diaphragm muscles which will help
support the spinal column and lengthen the spine, which is great for your lower back and supporting
you when you walk or run.

The tummy tuck and bridge lift can also help you to reduce back pain and strengthen the core
muscles as well.  The tummy tuck exercise is a simple pelvic tilt that draws the abdominal muscles
away from the floor.  Do perform a tummy tuck, simply lie face down on the floor and squeeze
your glutes to strengthen your spine.

Instead of pressing into your thighs, you should instead reach your tailbone down towards your
heels.  Perform 15 reps of each exercise and alternate them until you have completed a couple
of sets.

For the bridge, place your feet on a bench or on the floor and scoop your pelvis upward, as your
rib cage should stay low to reduce any irritation to your spinal muscles.  The bridge will help to
relieve stress on your back and focus the muscle contractions into the glutes and the hamstrings.

Other exercises for lower back pain are the lumbar side stretch, hip flexor stretch, and calf
stretches, as all three can help to alleviate pull on your spinal column.

Hip flexor stretch
When doing a hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle, while your
other leg is on the floor behind you with your foot pointed upwards toward the ceiling.  The
hip flexor stretch will help to open up the muscles of your back on the side of the spine nearyour hips.  You can also squeeze your glutes as well to deepen the stretch with each breath you
exhale.  You should begin to feel a stretch in your back leg, in the thigh front and the hamstrings
on your front leg.

Lumbar side stretch
This stretch will bring your legs wide with your knees bent while you sit or stand.  Simply bring
one hand down towards your foot on the inside of the thighs and your other hand behind your head.

The last stretch will open up your Achilles tendon, which is the most distant pull on the spine.  For
this, place an object under your foot and lean the weight of your body forwards.  Maintain a fluid
breath while you hold stretches for 30 seconds or so.  After a while, you should begin to feel a
stretch behind your knee and shin.

Exercise And Play

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Often times, when children return from playing, they look quite exhausted and ready for a nap.  This is
the most accurate description, and also quite the truth, as playing is hard work.  It's exhausting to
the mind and body of the child, and it plays an important role in helping them to become productive
and healthy.

The role of play and exercise in the life of a young child will provide them with several benefits.
Exercise of the body is a very important part of keeping the young body fit as it grows into an adult
body.  Once we reach adulthood, if we've had the benefit of exercise and play, we all tend to
continue that habit well into our adult years.

Play is also good in the form of participating in organized sports, coordinated play times, and being
a member of a large group during all of these types of activities.  Playing on this level will teach
us how to interact with peers and perform as a team with our fellow players.  In today's business
world, these skills are essential.

What we learn in body language, coping skills, and the interaction of the mind and body during our
interaction with others is invaluable.  When we learn this skills to the fullest, not only will
we learn how to get along with others, but we will also learn how to interact better with ourselves.

Although interacting with ourselves seems like a rather pointless exercise, it is actually an
important part of maintaining the best sense of health and wellness.  There will always be times
when our bodies are trying to tell us things about our physical or mental condition, which we
will simply refuse to listen to.

Through exercise and play, we will also learn what our limitations are - both physical and
mental.  At times of play, you'll see children and young adults push themselves to their limit
and beyond.  As children, we are all more ableto distinguish between a real limit versus what
society itself calls our limits.

For children and young adults, the pressures of the world don't affect them near as much as it
does adults.  Children have a much better state of mind and peace, unlike adults that have let the
outside influence the body and mind, which will do little more than becoming a dominant factor of
time.

As you can tell, the benefits that are gained from exercise and play time as children, will benefit
us for the rest of our lives.  As adults, we all too often forget how important both exercise and
play are.

Normally, we want to rush children into their daily responsibilities, forgetting that at their
age they need play and interaction for their young minds.

Exercise And Stress

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Even though exercise may not be the most exciting word in your vocabulary, it sure is a word with a
lot of benefits.  Participating in daily exercise will not only make you healthier in general, but
it can also diminish the effects of stress on your body as well.

Think about all the times you have heard someone say "the doctor says it's stress related".  Normally
people will laugh it off, concluding that doctors  say that when they don't know the real answers or
diagnosis.  The truth of the matter is that too much stress will play a role in many diseases.

To help increase your immune system and decrease  your stress level as well, try exercise, as movement
is the key word here.  Bending, stretching, reaching and walking.  There's really no need to buy any
expensive equipment either, as you can implement more movement into your daily routine and reap
the benefits.

If you like aerobic exercise, you should grab a partner and have a blast with one of the basic
aerobic videos.  Or, you can simply go out for a walk and enjoy spending time together.  As you
may have heard, walking really is the best overall exercise you can do for your health.  As long as
you have a pair of walking shoes, you'll be fine.

As you go through your daily activities, make it a point to walk a little farther, bend down and
pick something up without using a pick up stick or moving the item towards you with your foot.
While you are sitting, you should also do some simple and quick stretches for your neck and
shoulders.

If you enjoy sitting around watching television, you should consider buying a jogging board.
These padded boards will make running, jumping, or walking in place less stressful on your knees
and joints.  They are easy to store as well and also very portable.

In many people's opinions, jogging boards are the best pieces of equipment you can buy.  They
are also far cheaper than bulky treadmills and stationary bikes.

There are several different exercises that you can do to help you eliminate the stress in
your life.  Walking is by far the best, as you can easily lose yourself and your troubles by
walking.  Even if it is just around the block, walking can do wonders for your health as well as stress.

If you have a lot of stress in your life, you may want to consider a gym.  Working out then
sitting in the sauna is also a good way to relieve tension.  If your gym has a pool, you
may find swimming to be very beneficial as well, as it helps you to relax.

Exercise And Your Complexion

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As we all know and hear all the time, exercise can do a body good.  It can help you to stay trim, tone
muscles, and help to boost energy as well.  What you probably don't know, is the fact that exercise
can actually help you achieve the complexion that you've always wanted.

It's true that regular exercise will nourish the skin all over the body with fresh blood, oxygen, and
nutrients.  As well, the increased blood flow and circulation that come with working out will help
to draw toxins out of the body and improve the condition of all your vital organs, including the
epidermis.

A lot of people think that sweat can trigger acne flare ups.  The fact is, sweating is great for any
type of congested skin, as it helps promote the flushing of impurities from the epidermal layer and
will clean out the pores.  As well, vigorous exercise can actually correct the hormonal imbalances
that can trigger blemishes, therefore reducing the likelihood of outbreaks.

Any physical routine that you like to do, such as yoga, running, biking, spinning, pilates, boxing,
and such, will help to lessen the stress that you encounter on a daily basis and help to prevent
stress related acne.

Keep in mind that exercise may not be a miracle cure for everything, as you may still experience
breakouts from time to time although your acne will certainly be less severe and last for a much
shorter time frame.

Exercise is also great for other skin conditions that may or may not have to do with the presence of
acne. Your skin losing its elasticity or becoming thin and less resilient is something that we all
encounter.  This is a common problem for may of us as we get older.

As we all get older, we start to lose collagen, which will make us look tired.  As many of us
don't know, physical activity can actually help to promote the growth of collagen in your skin cells,
which will plump up your facial skin and make you look younger and more vibrant.

If you are worried about wrinkles, you should consider relaxation that comes after you exercise. This has the effect of making your muscles, facial muscles included, soften up. What this means, is that your lines will appear less pronounced, helping to contribute to the youthful look that
you are trying to achieve.

With exercise you can achieve a smaller waist, better muscle tone, softer skin, fewer blemishes,
and an overall younger, more fresher look.If you've wanted to add or change to your complexion,
you shouldn't hesitate to exercise.  Exercise will help you feel more alive as well as improve
your body.  All you need to do is take a little bit of time out of your schedule to exercise -
its as simple as that.

Exercise And Harm

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Anytime you exercise, your brain releases chemicals known as endorphins that produce a feeling of euphoria, which is known as "runners high", which is also very easy to become chemically addicted to.

Without this rush, you'll feel irritable and out of it until you exercise again.  Therefore, you'll go on exercising and not listen to what your body is actually telling you - which is to stop. 

The main reason addicts will continue to push themselves lies in what will happen when they don't work out. Normally when they are unable to exercise, they will display signs of depression, anxiety, confusion, and be less happy with themselves.

Aches and pains
Over exercising doesn't only affect the mind, but the body as well.  Exercise will initially do what it  is intended to do, give you a fit body but once you cross the line however, it can drastic. Muscle  damage, osteoarthritis, and heart problems will all be waiting in the wings if you continue to overdo it.  The body has limits and if you push beyond that limit, you'll do nothing but harm yourself.

Obsessive exercise tends to happen among those who are new to exercise.  Therefore, if you are keen  to reap the benefits of getting fit, you'll tend to overstep the limits.

The initial signs of over exercise are exhaustion, which can lead to a build up of fatigue.  Keep in  mind, it isn't only the muscles that are at risk, but the bones as well.  Many people who exercise  push themselves to the point of injuries such as shin splints or even stress fractures, then refuse  to rest, which causes greater and sometimes even permanent damage.

Even a brisk walk in the morning doesn't come without risk, as walking too much can lead to  osteoarthritis.  When you walk, you are working  against gravity.  Even though you are exercising  your muscles, you are also harming your knee joints as well.

Many people who walk up to an hour or more everyday end up with complaints of aches in the knees. The fact is, jogging also harms the knees, and too many sit ups can hurt as well.  As with any type  of exercise, moderation is the key.

You should always start off gradually, and combine several different types of workouts, which is one  thing that obsessive exercisers forget to do.One of the biggest complication factors of people who  get addicted to exercise is that they will tend to perform the same workout each and every day,  which further increases the risk of permanent damage.

Think right
You should never work out to the point where you feel completely exhausted once you have finished.  Your limit with exercise should be 45 minutes to an hour, four or five days a week.  When you are  finished, your workout should leave you feeling fresh and energetic.  Every week should make it a  point to take a day's break - as your body will need to relax and rejuvenate.

The key to achieving this completely lies in your attitude, as exercising is the way to a healthy  life.  If you do it only to please yourself, you'll defeat the entire purpose when you stand there on  the weighing machine.

If you take things one day at a time and don't over do it, you'll be well on your way to a healthy  body.  Exercising can be a lot of fun and a way to relax, if you don't rush it.  Start off slow  and gradually work your way up.  Before you know it, you'll know how to prevent injuries before they happen and you'll know exactly what you need to do to remain healthy.    

Choosing The Right Exercise For You

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The type of exercise you do all depends on you and what you like to do. What you hate doing, paying membership fees, and whether or not to buy equipment are all things you need to consider as well as answer. If you choose something that you don't like to do, you aren't going to keep doing it for a long period of time. Give it some thought - if you don't like jogging, you aren't going to get up at 6 AM and go running. If you can't find something you like to do, choose something you hate the least, which will normally be walking. Walking is great exercise, as it suits all levels of fitness. Anyone can start a walking program at any time, it's normally the intensity and duration that differs. Walking is also a social exercise, as it isn't difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster. No matter what exercise you choose, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercise program. If you start off too hard, you could end up with an injury which will require time off to get over. If you are really in bad shape, you should start off by walking for 10 minutes each day. Then, increase it by 5 minutes every 2 weeks. To make things more interesting, you should try walking a different course every few days. You can also roster a different friend to walk with you each day of the week. If walking isn't your thing, then you may want to try a fitness center. They have loads of variety and normally have trainers on hand to answer any questions you may have. When you choose a fitness center, make sure that they give good service. If they aren't willing to treat you well before you join, then they certainly won't after you join. You should also make sure that the equipment they use is well taken care of. It's easy to find out, as all you have to do is listen to the machines. If they squeak a lot or make noise, then chances are they aren't being taken care of. If you still aren't sure what you should do, then you should look into golf or tennis. Both are good social activities in most areas, and you can even meet new friends. Tennis is great for fitness although it isn't for someone who is just starting out.If you haven't exercised in a long time, then golf may be the best activity for you.

Eating And Exercise

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Anytime you exercise, you do so in order to try and maintain good health. You also know that you have to eat as well, so your body will have the energy it needs to exercise and maintain for the everyday tasks of life.  For making the best of your exercise, what you eat before and after you workout is very important.

No matter if you are going to be doing a cardio workout or a resistance workout, you should always
make it a point to eat a balanced mix of protein and carbohydrates.  What makes that determining percentage of carbs and protein you consume is whether or not you are doing cardio or resistance exercise and the intensity level that you plan to work at.

The ideal time for you to eat your pre workout meal is an hour before you start.  If you plan to work
at a low intensity level, you should keep your pre workout meal down to 200 calories or so.  If you
plan to exercise at a high level of intensity, you will probably need your meal to be between 4,000
and 5,000 calories.

Those of you who are doing a cardio session will need to consume a mix of 2/3 carbs and 1/3 protein.
Doing so will give you longer sustained energy from the extra carbs with enough protein to keep your
muscle from breaking down while you exercise.

For resistance exercise, you'll need to eat a mix of 1/3 carbs and 2/3 protein, as this will help
you get plenty of energy from the carbs to perform each set you do and the extra protein will help
keep muscle breakdown to a minimum while you exercise.

Eating after you exercise is just as important as your pre workout meal.  Anytime you exercise,
whether its cardio or resistance, you deplete energy in the form of glycogen.  The brain and central
nervous system rely on glycogen as their main source of fuel, so if you don't replace it after
you exercise, your body will begin to break down muscle tissue into amino acids, and then convert
them into usable fuel for the brain and the  central nervous system.

Keep in mind that mostly during resistance exercise, you'll break down muscle tissue by
creating micro tears.  What this means, is that after a workout, your muscles will instantly go
into repair mode.  Protein is the key here for muscle repair, as you don't want muscle breaking
down even further to create fuel instead of lost glycogen.

Once you have finished a cardio session, you'll need to consume mainly carbohydrates, preferably
those with high fiber.  Rice, oatmeal, whole wheat pasta, and northern fruits are excellent sources.
Also, try to consume 30 - 50 grams of there types of carbs after you exercise.  After your
cardio workout, it is fine to eat within 5 - 10 minutes.

Once you've finished a resistance workout, you will need to consume a combination of carbs and
protein.  Unlike cardio workouts, resistance workouts will break down muscle tissue by creating
micro tears.

You'll need protein as this happens to build up and repair these tears so that the muscle can
increase in size and strength.  The carbs will not only replace the lost muscle glycogen, but
will also help the protein get into muscle cells so it can synthesize into structural protein, or
the muscle itself.

After your resistance exercise, you should wait up to 30 minutes before you eat, so that you won't
take blood away from your muscles too fast.  The blood in your muscles will help the repair process
by removing the metabolic waste products.

Exercise For Diabetics

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The most common types of diabetes are known as Type1 and Type 2. The Type 1 diabetes, which is also known as adolescent diabetes, differs from Type 2 in the sense that the body will stop producing insulin altogether. Type 2 diabetes is normally diagnosed in older adults and occurs as the body stops producing enough insulin or the individual becomes resistant to their own body insulin. No matter what form of diabetes it is, you'll lose your ability to adequately utilize sugar. The blood sugar levels will increase due to the body's difficulty in transporting sugar into the cells and out of the blood stream. There are several ways to lower your blood sugar levels, including diet, exercise, and medication. As a whole, exercise is a very important part of diabetic management for both Type 1 and Type 2 diabetics. Those that have Type 1 will find regular exercise helps to maintain insulin sensitivity, helps to prevent the accumulation of excess weight, and also increases the use of glucose by muscles. Although there is really no way to prevent Type 1 diabetes, it is possible to prevent Type 2 diabetes. The things to consider when you attempt to prevent the onset of Type 2 diabetes are regular exercise supplementation with vitamins and herbs that will help to prevent insulin resistance and proper control of weight. Not only with exercise help directly with diabetic management by lowering blood sugar levels and maintaining insulin sensitivity, but it will also help minimize several of the complications that can occur in a diabetic individual. Research has shown that walking 30 minutes each day can diminish the possibility of developing Type 2 diabetes. Almost all diabetics tend to develop circulatory problems and exercise can help lower blood pressure and improve circulation throughout the body. Seeing as how people with diabetes tend to have poor blood flow to their lower areas and feet, better circulation is a great benefit. Even though there are risks associated with exercise, the potential benefits will outweigh the risks. Exercise does indeed lower blood sugar levels, so those with diabetes should measure their blood sugar both before and after they exercise. Since your body uses more sugar while you exercise and makes you more sensitive to insulin, there is a risk of blood sugar becoming too low and causing hypoglycemia as a result. Whenever you exercise, it is important to let others know that you are diabetic. They should also be informed about what they should do in case of hypoglycemia. To be on the safe side, you should always carry candy or fruit juice with you to treat low blood sugar when it occurs. During and after you have exercised, you should pay very close attention about how you feel, since rapid heart beat, increased sweating, feeling shaky, or hunger can signal that your blood sugar levels are getting too low. With diabetic management and treatment, exercise is very important. Exercise will help with blood sugar control when the muscles use more glucose and the body becomes more sensitive to insulin. Exercise will also help to prevent and minimize common diabetic complications which include heart problems, high blood pressure, and circulatory deficiencies. If you are a diabetic, exercise should be part of your daily routine. You should always exercise at a slow pace and never overdo it. Also, you should be sure to exercise around people you know or at a gym, so there will always be people around you in case something goes wrong. Being a diabetic doesn't have to hinder your life or your performance, as exercise can help you get your life back on track and heading in the right direction -the healthy direction.

Exercise And Sleeping Better

By 
The amount of physical exercise that you exert during the day is one of the key ingredients to helping you get a good sleep at night.  The more active your body is during the day, the more likely you are to
relax at night and fall asleep faster.

With regular exercise you'll notice that your quality of sleep is improved and the transition between the cycles and phases of sleep will become smoother and more regular.  By keeping up your physical activity during the day, you may find it easier to deal with the stress and worries of your life.

Research and studies indicate that there is a direct correlation between how much we exercise and how
we feel afterwards.

You should try and increase your physical activity during the day.  The goal here is to give your body
enough stimulation during the day so that you aren't full of energy at night.

Your body requires a certain amount of physical activity in order to keep functioning in a healthy
manner.  It is also important to note that you should not be exercising three or four hours before you go to bed.

The ideal exercise time is in the late afternoon or early evening.  You want to make sure you expend
your physical energy long before it is time for your body to rest and ready itself for sleep.

You should attempt to exercise at least three or four times a week for a period of 30 minutes or so.
You can include walking or something simple.  If you prefer, you can include strenuous activities
such as running as well.

The goal here is to increase your heart rate and strengthen the capacity of your lungs.  By adding
a regular exercise activity to your daily schedule will help you to improve your overall health and
help you emotionally as well.

Along with running and walking there are several other physical activities that you can add to your
daily life to increase your level of physical activity.  If you are battling not sleeping, you'll
find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream.  Overall,
there are many types of aerobic exercise for you to choose from.  The activities include running,
biking, using a treadmill, dancing, and jumping rope.

There are some non aerobic exercises that you may find beneficial to help you solve your amnesia
problem.

Yoga
Yoga is an exercise that has a stimulatory effecton your nervous system, especially the brain.  Yoga
utilizes breathing techniques and yoga postures toincrease the blood circulation to the brain, promoting regular and restful sleeping patterns.  The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi
Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks.  The
movements involved are slow and precise, which is ideal if you have joint pains or you are unable
to participate in high aerobic exercises.  Research has shown that Tai Chi can help with insomnia by
promoting relaxation.

If you discover that you don't have any time to exercise on a regular basis, you should try to
sneak moments of activity into your schedule. Whenever possible, you should take the stairs instead
of the elevator, as little things like that will do wonders for your body.

You should also park your car around the corner and walk that extra block or two to get to your  destination.  As you may know, there are many small things you can add to increase the activity in
your life.  Your overall goal here is to have a healthy and well balanced life - with plenty ofsleep.

Exercise Bikes

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When you decide to purchase an exercise bike, you should first find a place in your home where you can place it. Then, you'll need to think about whether or not you want an upright exercise bike, a semi recumbent bike, or a recumbent exercise bike. Once you have made the decision of which type of bike you want, check out the reviews that are available in bike magazines and also on the internet. You can also take the advice of family and friends who are currently using the same as well as personal trainers who have experience. The reviews on exercise bikes are normally rates in accordance to their performance, functions that they have, as well as the type of material that is used for constructing the exercise bikes. The exercise bike that you select should be very comfortable to sit on and the seat should be easy to adjust, as it otherwise it would be really hard to cycle on. If the height of the seat is wrong, it can put a lot of pressure in your lower area, specifically the groin. To find out more about these types of features, it is very important that you read a review as the reviews can give you valuable information about the features of exercise bikes. Reviews have other advantages as well. A lot of times, websites on the internet will offer special discounts on the exercise bikes as well, which is just another benefit to reading the reviews. After you have read the reviews, you'll be able to negotiate for a better price once you talk to the sales person. No matter how you look at it, you really can't go wrong with reading a review on exercise bikes. You can find out anything you want to know, as well as get opinions from those who already own the equipment. A majority of the time, you can find out flaws as well, which can save you a lot of time and effort. Going to local gyms is also a great way to find out about exercise bikes. If you don't want to buy one or if you don't have the space to keep one at home, you can always join a local gym and use one there. There are several different types available at your local gym, with everything from standard exercise bikes to the newer electronic versions. Whether you choose to buy on for home use or use one at the gym, an exercise bike can help you stay in shape. All you need to do is ride it a few minutes a day, and you'll be amazed at just how much it helps you. Considered to be a part of cardio, an exercise bike can help you lose weight and tone your body down like never before.

Reasons To Exercise

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Many us need to follow an exercise program, in order to remain healthy. Below, you'll find several good reasons why you should start exercising now. 1. Contributes to fat loss It is well proven from scientific research all over the world that physical exercise contributes to weight loss. If you burn more calories than you consume through nutrition, you'll lose weight. When you exercise, you burn more calories than when you don't. It's really simple - the more you exercise, the more weight or fat you'll lose. 2. Prevent disease The chances of developing several various diseases has been proven to decrease when exercising. These diseases include heart disease, cancer, diabetes, and the stroke. Around 4 out of 5 deaths caused by heart disease and cancer, are linked to factors that include stress and lack of exercise. We all know that diabetes increases the chance for heart attacks and strokes. What this shows, is that many of the risk factors and diseases caused by not exercising are working in conjunction to damage your health. To preventthis from happening, start exercising. 3. Improving disease Many severe and minor diseases can be improved or even healed through regular exercise. These even include the diseases listed above. By following a regular plan, you can also decrease HDL cholesterol levels, decrease triglyceride levels, and decrease your blood pressure as well. Exercising on a regular basis will also reduce the risk of prostate cancer for men, breast and uterine cancer for women, and much more. All of this is scientifically proven, which is why you should start exercising today. 4. Enhance your state of mind Everyone knows from the many scientific studies that regular exercising will lead to an increased release of endorphins in the body. These chemicals will fight depression and make you feel happy. The body releases these endorphins only 12 minutes into the workout. There is another chemical known as serotonin that is increased during and after a workout. The increased levels of serotonin in the central nervous system is associated with feelings of well being and decreased mental depression. The chemical can also help you sleep better at night. 5. Enhance your wellness When you are in great shape and well fit, you'll have more energy and you'll notice that your overall mood is improved. You will have experienced that you can stretch beyond your own limits and you know that you can do more than you thought possible. 6. Persistence Exercising regularly will give you more energy, which can help you be more productive at home and at work. Exercising can help give your new goals a sense of purpose and give you something to focus on and aim for. This can help you increase your persistence and prevent you from going off track while you aim for your goal. 7. Social capabilities After a workout on a regular basis you can boost your self esteem. This can help you look better and you'll be more comfortable as well. Exercise will also help you to become more active and meet new people, which will prevent you from feeling isolated and unsupported. Exercise will also increase your interests in sex, and can help you to improve your marriage or your partner relationship. After knowing all of these tips and reasons to exercise, you shouldn't hesitate to get out there and exercise. You can exercise at home or go out there and join a gym. There are several different ways that you can exercise, all you have to do is select a few that you like. Take a little bit of time out of your day and start exercising - you'll feel better than ever before and your body will thank you.

Making Exercise More Fun

By 
Nothing beats waking up in the morning with the thought of going to the gym to lift weights or jog on the
treadmill.  After a hard days work, the gym is one place you don't even want to think about.  Sometimes,
even the thought of exercising at home with your own equipment can be less than desirable.

Sometimes, just trying to get and stay motivated to exercise on a regular basis can be a challenge.  No
matter how you look at it, exercise can be downright boring and even tedious at times.

So, you may be wondering just how you can get the motivation you need to exercise on a regular basis.
If you've been wondering what you can do to make exercise more fun, you'll find some ideas below that
just may help to make exercise more fun and a little bit easier.

First things first, you should exercise with a friend. You can challenge each other, help each other out,
keep each other motivated and on track, make each other laugh or just make a game out of your exercise
programs.

You can also try something different.  If you go to the gym each and every day and use the same
piece of equipment or use the same piece of  equipment at home, you should try mixing things up.
Reverse your routine or just change the order of your exercises.

Go to a city park that has playground equipment and use the slide, climb on the monkey bars, do pull-
ups, hang from your knees, just let your imagination guide you.  You don't always need to follow a strict
routine, just get out there and have fun working your muscles.

An outdoor circuit in the park is also something you can try.  There are some parks that have circuit
courses set up with a planned course where all you have to do is walk or jog to each station and
then follow the instructions. If there isn't a  planned course, then you should do a combination
of jogging and walking, picking a distance of a  couple hundred feet.  Jog 100 feet then drop and
do a couple of pushups, walk the next 100 feet  and then drop to do sit ups.

You can also ride a bike around your neighborhood or hike on a hiking trail.  A walk in the park or
around your neighborhood is also a great way to get some exercise.  Doing yoga in the park or on
a beach is also a nice and relaxing way to exercise both your body and your mind.

Playing a competitive sport is also something you can try.  A lot of cities have team activities
such as softball, volleyball, tennis, soccer,  and so on.  These types of activities will not
only provide you with good exercise but they will also help you to meet new people as well.

When you exercise, try to picture your muscles getting bigger.  Research has shown that if you
focus all of your thoughts on the muscles that you are working, they will respond better.  Try to watch them work with each repetition as your muscles contract and relax.

As you can tell, there are plenty of ways you can make exercise more fun and interesting.  You don't
need to follow the same routine day after day, as you can do many other things to get in some exercise.

The important thing is that you should always try to incorporate exercise in any various form into
your everyday life and make these habits the kind of habits that will last a lifetime.

Quit Smoking With Exercise

By 
When you decide to stop smoking, you'll bring on other changes in your life as well.  Smoking is a very addictive habit, meaning that it is very hard  to quit.  There are a lot of changes that take place, although exercise can be a big help to you when you decide to quit.

Try to set a new routine, such as working out or going to the gym.  If that isn't possible, you  should try waking up earlier and going for a short walk.  If you can turn that walk into a run or a  jog, it is going to be very stimulating and the best way that you can start your day.

Keep in mind that exercise doesn't really mean  pumping metal.  If you don't have the time to stop by the gym every day, then it isn't really that big of a problem, as you can always choose to workout at home.

Whether you choose to workout at home or at a gym, you should always remember that regularity is the key.  It isn't getting started that's the difficult part, it's sticking to a regular exercise program that is difficult and proves to be stumbling block for most people.

Some people have a great start.  They will buy  track suits, gym wear, running shoes, and a lot of other gear, so their first day at the gym is almost like a celebration.  As the days go by,  they find it very difficult to meet the demands and their routine will slow down a lot and finally come to a complete exercise burnout.

One mistake that several people make is choosing the evenings to exercise.  If evenings fit your lifestyle, then it's fine.  For most people however, the evening hours are when they are completely pooped.  By the evening most of us are drained, and simply too tired for exercise.  Therefore, it is always best to set some time aside for exercise in the morning.

Exercising Properly

By 
There are two main types of exercise that you can do - aerobic and anaerobic.  The first one, aerobic, means
with oxygen.  Aerobic type exercise has an important distinction, it burns fat as the main fuel.

Anaerobic on the other hand, burns sugar as the main source of fuel.  Despite common myths, exercise
doesn't have to be drastic in any way to provide massive benefits.  Even if you choose light exercise,
you will still burn fat.

Light exercise will clear out lactic acid, which is a waste of the body, and stimulate your cells to
regenerate.  To be sure that you are burning fat rather than sugar, it's very important to make sure
that you are doing several things as you exercise.

The most important thing you can do as you exercise is breathe deep.  You should always breathe in deep
into your stomach through your nose, hold it for a few seconds and then exhale hard through your
mouth.

Second, you should make sure that you exercise at a comfortable level.  You should exercise at a level
of 7 out of 10, and still be able to carry on a normal conversation while you exercise.  You should
do this for 45 minutes or so each day, then  you'll begin to notice just how much your energy
will explode.

Even if you don't think you have the time to  exercise, rest assured that there is always time.
If you have to, use the time that you would  normally spend sleeping.  With exercising, you'll
actually need less sleep than before.

You can also use the time of your lunch break to exercise as well.  The increase in productivity
will have you more on the ball, and you can save your time through the dramatic increase in your
overall productivity.

Cellularise, or rebounding, is one of the best forms of aerobic exercise there is.  If you have
access to a rebounder, you shouldn't hesitate to use it.  Use any break you have at work to engage
in some type of movement and deep breathing.

Any type of exercise you do will strongly benefit your heart.  It will make it a stronger and larger
organ.  Deep breathing will help your lungs  become stronger and larger as well.  There is
research now that links exercise to helping benefit and almost prevent each and every type of disease
or ailment.

Movement of the joints will promote proper blood flow and create energy, as sitting down all day
will rob your body of much needed energy.  If you  sit down all day, it's very important that you
promote blood flow, circulation, energy, brain flow, and the strength of your heart.  With just
a little bit of your time devoted to exercise, you'll find yourself healthier than you have ever
been in the past.

Water And Exercise

By 
The human body is made up of over 75% of water, and as we all know, we cannot live without water.  The
fact is, we can only survive for a total of 3 days without water.  Water has however, been replaced in
most diets by soft drinks and other sugar sweetened refreshments.  Keep in mind that water is a healthier
and necessary for leading yourself towards a better health and longevity.

Your own personal need for water can vary greatly due to exercise, weight, and temperature.  Research
has proven that over 2/3 of adults don't get the  water they need on a daily basis.  By drinking water
on a regular basis you can replenish your body and keep it well hydrated and functioning as it should be.

A majority of us wait until we are thirsty before we drink water.  Keep in mind, this way isn't a
reliable gauge of the water needs for the body.  By the time you are thirsty you have already lost two
of more cups of the body's water supply.  Therefore, drinking water regularly is much better than simply
waiting until you are thirsty.

It is very important that you don't substitute  beverages with alcohol and caffeine for water.  The
reason behind this is that those types of beverages act as a diuretic and can cause you to lose more
weight through increased urination.  You may think and feel as if you are getting more water through these beverages, although the fact is that you  are letting it go almost as fast as you consume it.

Anytime you exercise, you need more water. Due to perspiration, your body will lose quite a bit of
water.  For each pound lost due to exercise, you need to drink 2 cups of water.  Even when you lay down
to sleep, your body loses water.  By drinking a  glass or more of water before you go to sleep, you
can wake up with your body functioning as it should be.

It should become more obvious that when you are sick you'll need more water than any other tine.  When  you get a cold or the flu, your body can become dehydrated quite quickly.  You can help to prevent
this by drinking more water at times when you become sick.

There are several mixed opinions as to whether  purified water will actually provide benefit.  This
is a subject you should explore yourself as you  determine the best type of water for yourself.

Always make it a habit to drink water on a daily  basis.  You should keep a bottle of water with you
at all times and drink it throughout the day.  You should also teach yourself to drink water instead
of other beverages that don't replenish the nutrients your body needs.

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