There’s a reason it has become so popular and it’s not just a fad. The Swiss ball has been used for many years in physical therapy. It’s actually recommended by many physical therapists as a way to help you relieve back pain.

The effectiveness of the Swiss ball is due to the fact it’s round. That creates in-stability which in turns causes your body’s core muscles to come into play.

Listen, when you do a crunch on the floor, basically your upper abs muscles are working. When you do it on the Swiss ball, your core muscles; which consist of all the muscles in your abs area, muscles in your back, your pelvic area and hips are working to help keep you on the ball.

You just did your crunch but since more muscles were brought into play, you actually increased the value of your exercise. The result is you can actually do fewer repetitions and get more benefit.

That’s just the beginning. There are so many exercises you can do on the Swiss ball that you’ll never get bored.

Try some pushups, not only with your feet on the ball and your arms on the floor, but with your feet on the floor and your hands on the ball. Spreading your feet apart gives you more stability and bringing them closer together makes the exercise tougher.

Do a few pushups with your feet close together and your hands on the ball and you won’t believe the effect! Your arms will scream for mercy!

You can also do some dumbbell training on the Swiss ball and, once again, since you are bringing those core muscles into play, you get a good body core workout as well.

It takes a little while to get used to the ball. You should begin by sitting on it and just getting a feel for it. Roll it back and forth. Side to side.

It’s not a bad idea to have someone with you when you first start working out on the ball to help you stay on. And definitely don’t begin using weights of any size until you are comfortable and have been exercising on the ball for some time.

I urge you to try including the Swiss ball into your exercise routine. You will see and feel a difference!

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The criticism is the stress on the body. The knees and leg muscles do take a beating. But . . . there are plenty of runners in their 60′s and 70′s who have been running for years and continue to do so.

Running is simply too great of an exercise to dismiss. Here’s a way to make running a lifelong exercise with minimal injuries.

First, warm up is very important. Ideally you should walk at a brisk pace for 5 minutes of more. After the body starts to get warmed up, some stretching exercises will help loosen the muscles and prepare them for the workout to come.

A continuous steady stretch should be used. Do not bounce!!

Forget distance – think time. We want to work up to a nice 30 minute workout.

Before you try to progress, the first goal will be walking at a brisk pace comfortably for 30 minutes. If you can do this now, you can move to the next step. If not, work towards that goal.

Once you reach the 30 minutes of brisk walking, you can move to the next step. Warm up as stated for no less than 5 minutes. Now you’re going to begin to walk briskly and then run at a slow pace until you become winded. Then walk briskly until you recover. Begin running again.

If it’s 15 seconds, fine. 30 seconds – go for it. The idea is to gradually build up your running time.

Start out doing this 3 – 5 times during your exercise. You can do more if you have been exercising regularly.

Here’s the good news. Just doing that will be a good exercise routine. Even walking for 30 minutes but getting to the point where you throw in 5 – 1 minute runs is great! You get your heart beat to climb and when you drop back to walking, the rate stays elevated for awhile.

Now, if you’re up to it and are so inclined, start increasing the running. Again, a little at a time. If you injure yourself, not only do you have to stop the exercise for a time, but you also might be less likely to pick it up again.

So walk and then begin running for a couple minutes at a time. Or jog at a slow pace for as long as you feel comfortable.

Here’s another tip to remember if your routine works up to running the entire time. If you run at a steady pace, then throw in faster runs of 30 seconds or more, and return to running at a steady pace to recover, you will actually get more benefit in your running routine.

The sprints (not all out but we’ll call them sprints to make it easy) will force your body out of it’s comfort zone. You will become much fitter than you would by running at a slow and steady pace for your entire routine.

Now, if you want to break the boredom, run some hills. You’ll feel it in your shins and the front of your thighs as you run up the hill but, and this is good news, it’s actually less strain on your knees.

However, be careful and slow it down while running down the hill. Here’s where your knees can really take a beating. There’s a tendency to pick it up while running downhill as you have great momentum.

Ignore that tendency.

Obviously if you are training for a racing event or such, this type of routine will not apply to you; unless you are just starting to run. But this running routine is something you can do to keep yourself fit while minimizing the risk of injury.

You will have less chance of injury and you’re more likely to do it for a lifetime!

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1. You need twenty to forty minutes of aerobic exercise three to four times a week.
2. You need to include strength training at least twice a week, but preferably three times a week.

If you absolutely, positively are going to choose only aerobic exercise or strength exercise – choose aerobic exercise. You are exercising your heart muscle and aside from the obvious advantage to that, aerobic exercise will help you maintain your weight.

You need to keep in mind, however, that muscle burns fat, so if you can toss in about fifty push-ups before your aerobic exercise, you will reap the benefits….

Why strength exercise before aerobic exercise?

Actually, for the first twenty minutes of your aerobic exercise, you are burning about eighty per cent carbohydrates and twenty per cent fat. If your goal is to lose weight, you want to burn more fat and less carbs, right?

Well, the next twenty minutes will get you into about a fifty/fifty mode. You’re burning a lot more fat than you were and that’s a good thing.

If you go beyond forty minutes, you will be burning about eighty per cent fat. Realistically though, most people are not going to exercise for that long. Twenty to thirty minutes of aerobic exercise is about average.

If you start out doing pushups, you actually start the aerobic activity…not much, but it’s a start. So, when you begin your aerobic exercise, you may begin burning that fat a little quicker.

OK – Now to start! First, find an aerobic exercise you enjoy. More than one type of exercise is best as you can keep your workouts interesting and it will help keep your routine from getting stale.

Let’s say running is an exercise you enjoy and you also like aerobics, like using some of the exercise tapes from Richard Simmons.

Now, plan your schedule by selecting the days and times you can do the exercise. Make it at least three days a week and do not take more than two days off in a row. The most popular routine is Monday, Wednesday and Friday.

Most fitness experts highly recommend trying to exercise at the same time on those days; not a necessity but it helps get you into a routine and you’re more likely to continue.

If you’re not going to do strength training, as mentioned earlier, at least do some push-ups.

Be sure to start your routine with a warmup, and gradually increase the tempo. If you’re following an exercise tape, it’s fairly simple to know what intensity you should be doing. If you are running, try throwing in periods of faster running along the way, followed by slower running. This will really get you in shape.

Do the aerobic tape routine on some days and on the days you feel like going on a run, go run.

If you decide to strength train as well, do this two to three times a week! A good routine should include:

• Biceps Curl
• Triceps Curl
• Shoulder Press
• Bench Press
• Lunges
• Calf Raises

Work up to two to three sets of eight repetitions for each exercise. This will give you a full body workout.

Do this for a month and see if you don’t feel a difference.

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It doesn’t have to be that way, of course, if you put in the required training over several months. This requires commitment and motivation, and a belief that the accumulation of all those training miles will help you to reach your goal– whether this is time-oriented, or the equally valid desire to get round.

So what is meant exactly by motivation and commitment? Motivation is the desire to achieve something unusual that gives you the incentive to do things that other people are not prepared to do. Not many people are prepared to train week in, week out so that they can stand at the start of a marathon and say to themselves, “yes, I am ready and I couldn’t have done anything more.”

You can always do something more, but even the elite athletes feel that way. Every athlete has their challenges — whether it’s getting the children ready for school, or an Achilles injury. It’s how we overcome these challenges that make us stronger, and mean we can stand on the start line with a quiet confidence.

If you’re working full time you might have to get up every day at five a.m. to fit your training in, and this will take commitment, motivation and determination. It won’t help if after a few weeks you revert to your former habits, and get up half an hour before you have to leave for work.

Whether it is getting up early, or beginning a fitness program your motivation and commitment needs to last over the long term to have an affect. In training for a marathon it will not help running for ten miles every two weeks, and doing no exercise in between. Your body will have forgotten what it has to do by the time you run again! It is better to run three or more times a week with one longer run on the weekend, and you will be in better shape.

These small, regular runs will add up to success over time, but they are far easier to do when you have a target to aim at. This can be a time you want to run, or the desire to complete the 26 mile race. Either way if you know what you want to achieve you will be more likely to do the things you need to do. Having a target concentrates the mind, and increases your motivation.

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Don’t you wish it were that easy?

No two people swing their golf clubs the same way. Due to the fact that everyone is different, each person develops their own set of muscles. If you use someone else’s golf methods who has a different build and different muscles, then their golf swing will probably not work for you. Golf is an individual game. You need to find your own way to play golf and then go for it.

It may be a waste of time to completely copy someone else, but a professional can help you learn to overcome your own faults and help to make corrections. Be sure that you hire someone who will work with your swing instead of someone that tries to teach you a completely different swing.

Make sure that your pro is a great golf player. You also don’t want a pro that just stands and watches you swing. You want someone who will show you how to get out of the hazards and some other more difficult shots. Then you will be getting more for your money.

When you play golf and you need to make a shot, decide how you are going to play the shot. Don’t change your swinging method each time you play a bad game of golf.

Actually, some of the golf techniques are basic principles and need to be carefully followed. However, it is impossible to make a shot while thinking of numerous other things like how you are standing, where the ball is, keeping your focus, etc.

Here are two tips to help your basic golf game.

Balance is the foundation of playing golf no matter what shot you are making or what club you are using. Balance is a necessity in hitting the ball.

Keeping your eye on the ball is another basic tip. Ensure that your stance lets you see the ball the whole time.

Develop your own golf game gradually that works for you. When you start playing successfully, make sure that you give the beginner who is trying to copy you the above advice!

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While our limbs provide mobility, reach and strength it is our body core that provides the basis of each movement. Sedentary lives can cause our body core muscles to weaken and become subject to strain or injury. Even if you workout or participate in sports you may not be working the body core muscles you rely on to perform.

WHAT IS MY BODY ‘CORE’?

Your body core is the midsection of your body, from your groin to your shoulders. The core includes the pelvis, abs, back and chest muscles. It is this core that offers stability, balance and flexibility. Every movement you make originates in the core – whether you are reaching for your toothbrush or running a marathon. If the core is not properly conditioned it will limit your physical abilities.

Working the muscles in your body core will improve the effectiveness of movements in your limbs. Most exercise routines focus on building muscle. By creating a stable, strong base for those muscles you can optimize the strength and flexibility of each limb.

HOW DO I STRENGTHEN MY BODY CORE?

There are many exercise routines and products that work the muscles of the body core. Professional trainers create customized routines to enhance an athlete’s abilities by developing the proper core muscles. However, there are also many programs developed for individuals who wish to incorporate it into their fitness routine or to begin one.

The exercises and products developed to strengthen your body core do so by creating resistance or instability so that the core muscles must respond to maintain balance. The exercises are gentle on the body but are intense and beginners will quickly ‘feel’ the muscles being used. Proper alignment is key so having a trainer to check your position will help identify the safest and most effective way to perform an exercise.

Body core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popular forms of exercise that develop core body strength are Pilates and the Swiss ball.

Pilates uses the body as its own form of resistance. Learning to breath properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles.

The Swiss ball (also known as a Fitness ball) is an easy and fun way to strengthen the body core. While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance.

Good core strength is important at every age and fitness level. Whatever your goals, find a way to incorporate body core conditioning into your routine to reduce fatigue, avoid muscle strain and improve your strength and mobility.

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The first of the golf driving tips is a proper grip. If you grip your club too tightly, you might get too uncomfortable to make an accurate shot. If you grip it too loosely, then you might see your club fly along with your golf ball. What you want is to grip it properly. For everyone, your less dominant hand (the one you don’t use for writing) is essentially a strong factor. You don’t want the club to be positioned too high in your palm and you don’t want it too low either. The first golf driving tips is to use a diagonal position as the preferred grip of the club with respect to your less dominant hand.

Your dominant hand should be less dominant. Don’t let that hand grip the club too tightly or too loosely. This will not help you with your drive. You want it to be loose and relaxed. You might want to put a gap between your first and second fingers. This will give you more power and proper angle to your shots making your drive longer and more accurate.

Make sure your hands are linked together. Try sticking out the thumb of your less dominant hand and covering it with the palm of your more dominant hand. This will ensure that your grip is tightly secured by your two hands. It would also help your shot as your more dominant hand supports your less dominant hand and vice versa.

Proper alignment is needed. You should align your club’s face to the direction you want your ball to go to. After that, align your feet with your club and as you prepare your drive just stay parallel with your club’s face pointing your shoulder and hands in the same direction.

Next of the golf driving tips is the proper stance with regards to your ball position. Try doing this if you don’t know how. After aligning your shots, first put your feet together keeping them pointed to the ball. Then try to move your left feet outward a little. After that do the same thing with your right foot. Keep on doing this until you feel you are comfortable with your stance. Just remember that your feet should also not be more than shoulder-width apart.

The third of these golf driving tips is the swing. This is one where you need to practice doing it correctly. You want your shoulders and hands and feet to be loose and relaxed. Try swinging the golf club back and forth just to get into the proper rhythm and create a flow to your golf swing. Remember not to sacrifice your accuracy just to bring in more power to your shot. A balance between the two is better.

To achieve more distance to your swing you want to go through these checkpoints. You must check if your upper body is coiling properly. Your base or your feet should be rock solid and stay intact with your lower body. Your left knee (or right if you are left-handed) must turn past the golf ball as you coil your upper body and your arms must be extended to their full length to achieve maximum swing.

Another trick to achieving distance is to tee your ball higher. This will help you achieve two things. The first one is a better angle on your launch as your club face will hit your ball at a lower place. The other thing is it will help you reduce friction from too much backspin from the ball.

Remember that driving is not easy to master. Even professional golfers have a problem with accuracy of their shots. Remember these golf driving tips: to check your stance, your grip and your swing. Don’t be scared to ask for advice if you know you need it. You will also need to practice. Try practicing your swing before you play. Remember the checkpoints and ask for feedback from your trainer if you feel you are doing something wrong.

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Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!

Here are a few reasons that sometimes inhibit our willingness to “step out” and make a change or take a chance:

• Sometimes our vision gets clouded. We lose tract of what is really important. Forget about the less important activities that tend to clutter our daily routine and focus on exactly what needs to be accomplished to reach your goal.
• Looking at the “big” picture can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. If you want to lose 50 pounds try losing 10 pounds and repeat the process five times! Need to start an exercise program? Begin with short, simple exercises and then slowly expand your routine. Don’t exercise too hard when first starting-out or you will become stiff, tired, disillusioned and soon quit.
• Have you ever not wanted to start something for fear of failure? Take the first step, acknowledge the fear and the next step will come easier. Once fears are acknowledged, they usually quiet down.
• Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It’s part of human nature. On days like these focus on ‘why’ you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture.
• Indecision can be defeating, but doing “anything” is better than doing nothing. There are no wrong choices and very few choices that can’t be undone or done again. Can’t decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don’t like it, go on to the next exercise.
• When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it’s real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary…some PFT’s are overzealous and tend to start newcomers on programs that are too strenuous.
• Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we’re honest, when they do come, we’d rather do something totally pleasurable! Exercise has to become part of your routine. It can’t be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!
• Have you ever subconsciously (or otherwise) invited distractions so that you have a “good” reason not to get something done? Sometimes it’s the simple things like answering the phone or sitting down to watch that “one” TV program, that distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.

To reap the benefits of exercise, or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart…your life and a future of healthy living.

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All people are different and no two of us play exactly alike. This is why it is a great idea to not concentrate on one particular method of playing golf.

Some basics can make or break your golf game. And I am telling you to keep your head still and not move it during your swing.

It is impossible to keep your head still if you tense up your muscles. Keeping your head still helps you to loosen up and allows you to finish your swing smoothly. By keeping your head still, you can also prevent the dreaded slice because you do not have to pull your hands in to keep balanced.

A golf championship winner said that every time he prepared to make a shot, he said to himself, “Keep your head still.” It is a necessity to a good golf swing that many players do not concentrate on.

If you can become successful at just this one skill, you will find your golf game improving. When you make a terrible shot, concentrate on keeping your head still during the next swing.

If you keep your head still, it will be possible to see the ball during the entire swing. If your head is moving, it will be impossible to keep your eye on the ball.

You can build your confidence by using this one technique. Keep your head still enough to keep a jar of water on the top of your head perfectly still and watch the ball as you swing. You will be able to see the ball better and hit it more solidly.

Even if you are nervous when you are playing, keep these two tips in mind and your game will definitely improve!

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MUSICAL EXERCIES

Put on your favorite music and do some yoga! No need for slow, elevator music. Move to your favorite beat. Or pop on the headphones or earphones and grab your MP3 or cassette player or handheld PC and bike to a nearby park. Too cold or rainy? Then head to a mall or other enclosed area where you can walk. Caution: make sure you are alert while listening to music with headphones or earphones.

FUN IN THE SUN

Check out the latest tanning solutions and try fun, scented versions with funky, multi-colored sunglasses. Grab your cassette player or MP3 player and favorite tunes. And pack some flavored water, new flavored health bar that you’ve been dying to try and some frozen berries in your carryall for breaks and have a “sense”-ational time.

FITNESS CLASSES

Try out a new fitness class for fun. Enjoy a full water aerobics workout with less stress on your joints. Grab some colorful water gear and swim to the beat. Or try a dance or Jazzercise routine. No need to commit long-term, just ask about popping in for a class or two to check it out and enjoy. Meet new friends and get fit all at once.

VCR / DVD

Head to the library or local rental store and grab a fun fitness video or DVD. Crank up the sound when your favorite tunes come on and join the taped workout participants in the privacy of your own home.

GYM / FITNESS CENTER

Dig out those coupons you’ve been receiving in envelop mailers and those money saving coupon magazines. Again, no need to commit long-term. Just head on over and use the free or low-cost trial / invitational period and enjoy!

JOURNALING

Spice up your logging routine with an inexpensive new journal from a discount or dollar store nearby. Crate snazzy charts with colored markers. Add bright colored stickers for each workout. Paste or tape clipped pictures of your goals throughout the covers and inside sections. For example, paste pictures of that vacation spot you want to travel to with your new, healthy YOU wearing a new swimsuit.

So add some fun in with your fitness activities. Wake up your senses with new taste, smells, sights, touches and sounds. Forget that “All work and no play makes Jack a dull boy” stuff. Workouts plus play make Jack a fun, fit boy!

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