Tag: exercise

Pilates, Yoga, or Barre: Which is the Best Option for You?

Pilates, Yoga, or Barre: Which is the Best Option for You?

The fitness industry is burgeoning in Australia, and that spells good things for the citizenry at large; such a trend reflects that Australians care about exercise and that young and old alike are willing to invest in their personal health and wellness. Happily enough, there’s […]

Tips for Keeping Fit and Healthy

Tips for Keeping Fit and Healthy

Keeping fit and healthy is a top priority for many people, but there are also people who find keeping in tip-top condition a struggle. We’re all aware of the benefits of regular exercise and healthy eating, but for many, life just gets in the way. […]

4 Natural Ways To Lower Your Blood Pressure

4 Natural Ways To Lower Your Blood Pressure

High blood pressure is a health condition that many people suffer from, and a lot don’t even know it; it affects roughly one-third of adult Americans. The problem is, it is not an insignificant complaint, and it can lead to heart disease, stroke, and even death.

Therefore, if you do have high blood pressure, it is crucial that you try to lower it as much as possible to avoid any complications. Here are some natural ways it can be done but remember, it is always wise to see a medical professional for a full diagnosis and advice before embarking on any kind of treatment or therapy.

Exercise Regularly

Exercise is important for everyone, but for those who have high blood pressure, it can do more than simply help you to lose weight and get fit. When you exercise, your heart muscle becomes stronger which makes it more efficient when it comes to pumping blood around the body. In turn, this means that there is no ‘backlog’ of blood, your arteries will have less pressure on them, and your risk of becoming unwell will decrease.

You don’t have to do a lot of vigorous exercises for this to occur; a 30-minute brisk walk is enough to lower blood pressure significantly. This means that even if you have already felt the repercussions of high blood pressure and are recovering from a heart operation or undergoing stroke therapy, you can still get the right amount of exercise to prevent high blood pressure in the future.

Drink Less Alcohol

Alcohol can raise your blood pressure significantly, and drinking more than a moderate amount of alcohol can mean that your blood pressure is permanently higher than it should be. A moderate amount is around one drink a day for women and two drinks a day for men, so if you are having more than that on a regular basis, it is time to consider cutting down or quitting altogether.

Manage Stress

Stress is a big reason for many people’s high blood pressure. We live in a driven society where everyone is busy all of the time, and it is hard to find a moment’s rest. However, the more you work without relaxing and unwinding, and the more stressed you are about things without taking the time to work through them, the higher your blood pressure will be.

Relaxation is an important part of de-stressing. There are many ways to relax including:

  • Listening to music
  • Being creative
  • Going for a walk
  • Taking a nap
  • Massage
  • Enjoying a soak in the tub
  • Watching TV
  • Playing sports

What you do will depend on what you enjoy and what makes you feel happy. Try it out, and you’ll find you are better able to deal with stress, and your blood pressure will lower too.

Lose Weight

Being overweight can cause a big strain on your body, and that will increase your blood pressure. Losing just five percent of your overall body mass could help to reduce your blood pressure by a significant amount, and it will help to keep your heart healthier too. Plus, you’ll feel more active and better in yourself.

Losing weight isn’t always easy, and it should be done gradually; if you lose a lot of weight in a short amount of time, it is more likely that you will put it back on again when you finish your diet. Do it gradually, and it is more likely you will keep it off.

Why Food+Sleep+Exercise=Success!

Why Food+Sleep+Exercise=Success!

In order to feel truly well in body, mind, and spirit, we need to address our health with a holistic approach. This means that just exercising will not be enough. Eating well alone with not be enough and nor will sleeping well – taken in […]

Shortcuts to Maintaining a Healthy Lifestyle

Shortcuts to Maintaining a Healthy Lifestyle

Are you the type of person who winces and jolts when someone tells you that they are having fun while working out? Do you have trouble maintaining a healthy lifestyle, due to tight schedules? Well, you’re definitely not alone in this. The majority of people […]

A Guide To Common Injuries

A Guide To Common Injuries

Everyone suffers some form of injury in their life whether this is during exercise, because of an accident or seemingly out of the blue. Although these are often minor and will heal by themselves, they can be problematic and stop you from doing daily activities, and in some cases, they will be injuries which keep on appearing over the years. It is for this reason why it is worth knowing what a few of the more common injuries are and how you can avoid them, as well as steps that you can take to treat the injury. Read on to find out more.

Back Injuries

Back injuries are the most common type as the back is involved in so much movement. Unfortunately, this can also be the hardest type of injury to deal with and keep you out of action for a while.

  • How to prevent them: 

Back injuries can be prevented by performing low-intensity exercises to strengthen back muscles, by using the correct lifting technique and by improving posture and avoiding sitting for too long.

  • How to manage the injury: 

Back injuries usually get better by themselves, but if it is too painful or the injury is not improving, then you should visit a specialist for back pain. They will be able to diagnose the injury with precision and determine the best treatment path.

Knee Injuries

Knee injuries are also very common particularly amongst runners and those that participate in sport. This is due to the heavy impact and weight placed on the joint which can make walking a challenge. Avoid this type of injury with weight loss, by avoiding high-impact activities and by strengthening leg muscles. Treatment usually involves rest, physical therapy and medication but it will depend on the exact injury – in some cases, you may need surgery.

Foot Injuries

Foot injuries are very common and can be difficult to treat as it is hard to rest your feet.

  • What is to blame?

As with knee injuries, heavy impact is often the culprit, so it is wise to avoid high impact exercises and to always wear supportive footwear. As mentioned, treatment can be difficult, and it will depend on the type of injury, but rest, physical therapy, compression therapy and sometimes surgery are used for treatment.

Achilles Tendonitis

Overuse of the Achilles can result in this painful injury which is particularly common among athletes. Achilles tendonitis is often as a result of increasing the duration or intensity of exercise, so this is best avoided, and instead, it should be a gradual increase. You should also always stretch prior to exercising and wear high-quality footwear. Achilles tendonitis is treated with rest, painkillers and a range of stretches and movements designed to eliminate pain and strengthen the tendon to prevent future injuries.

Injuries are a natural part of life with the above being a few of the more common injuries that people suffer from. It is frustrating as it can put you on the sidelines and make simple tasks a challenge, but this information should help you to take steps to prevent sustaining an injury and also provide knowledge for how you can go about treating the injury.

The Surprising Health Benefits of Doing Extreme Sports

The Surprising Health Benefits of Doing Extreme Sports

More and more people are into extreme sports nowadays. People do it for fun, people do it for the adrenaline rush and some are, simply put, daredevils. Exploring human capabilities is fun and these sports are a true proof of that. Of course, doing an […]

Five Proven Benefits of Working out in Addiction Recovery

Five Proven Benefits of Working out in Addiction Recovery

Handling substance addiction is not easy, and I can say that because I have seen my mom making desperate attempts to get me off drug addiction. I clearly remember that I used to be a bright child at the school until grade five. After that […]

Pro Tips to Get More From Group Fitness Classes

Pro Tips to Get More From Group Fitness Classes

Whether you’re swinging kettlebells or pedalling through a spin session, group fitness classes are a great way to get into shape. Health and fitness classes provide instructor motivation, an energetic atmosphere, and boredom proof routines to keep you going with personal accountability for your own goals. However, if you want to take it to the next level, there are some pro tips to get more out of your classes.

Invest in Some Higher Tech Gear

Before heading out to any group health and fitness clubs in Melbourne , you should consider upgrading your kit. Swap your cotton gear for poly blends that help to regulate body temp and wick moisture. Research has shown that women who wear polyester fabrics when exercising showed improvements in their athletic performance compared to working out in cotton clothing.

Think Form Rather Than Speed

Speed and repetition don’t necessarily mean a better outcome. The key to avoiding injury and building muscles is ensuring your body parts are in the right place. While an instructor will explain arm or foot placement and provide modifications, it is crucial that you ask questions if you feel unsure. If you feel a little shy to speak up during the class, stay behind and ask to be shown the precise alignment for your next class.

Practice Proper Posture

While you may think posture is only important for yoga, it is crucial for other strength moves and cardio. For example, if you’re rowing going as fast as possible isn’t important, rather concentrate on your posture. Ideally, 60 percent of the power for the motion should come from your legs, while 20 percent comes from your core, rather than relying solely on your arms.

Stand Up During Spinning

Regardless of the cycle, you prefer using, getting up out of the saddle whenever possible will help you gain the most from the class. Research has shown that standing climbing or adopting a running position will generate higher cardiorespiratory responses compared to sitting. So, try to stand up whenever you have the option even if you feel tired as you’ll get better endurance benefits.

HIIT Your Heart Rate

If you want to get the best from your health and fitness classes, strap on a monitor and ensure you’re hitting your target heart rate. For a highly efficient workout, look to spend most of the class in the aerobic zone at approximately 70% of your maximum heart rate, with the remaining time in the anaerobic zone at 84% of your maximum heart rate. Spending up to 20 minutes during an hour long class in the higher range will help you to burn more calories even if you’ve stopped moving.

Have Fun

Dreading an exercise class means that it’s likely you’ll find other tasks that have to be completed, and you’ll end up missing it. Two Cornell Food & Brand Lab studies found that treating your workout as fun can result in eating less later, which can further aid you to achieve your fitness goals.

If you’re interested in group fitness classes, you should visit us. We offer a fantastic range of yoga classes in Melbourne, health and fitness classes and you’ll find our team members would be delighted to answer any questions to help you discover your ideal class.

6 Reasons Why You Should Only Use Natural Supplements

6 Reasons Why You Should Only Use Natural Supplements

Supplements are all the rage with everyone trying to get into shape as summer comes again. But fair warning… Not all supplements are created equally. Today we will discuss the reasons why you should only be using natural supplements in your workout or health regimen. […]