Exercise Can Help Reduce the Risk of Type 2 Diabetes

People at risk of type 2 diabetes can delay and even prevent developing it by following a healthy lifestyle, including regular physical activity, making healthy food choices and reducing the size of their waistline.

Nic Linford, Fernwood Fitness’ Weight Loss Expert says women’s waist measurement is the best indicator of risk. “If a woman’s waist measures 80 cm or more you are at an increased risk, and if it measures 90 cm or more you are in the highest risk category for developing type 2 diabetes. Making some small changes to the foods you choose can have a big impact on your waistline and your overall health and wellbeing.”

Considering a weight loss program through a fitness and health center will help women make sustainable, healthy choices and get ongoing support and education on how to lose weight effectively.

“We understand that many people find it difficult to start a new exercise program, especially those who have never been active before or who have health problems. We all find excuses not to more active but the girls are at Fernwood are here to make the first step a lot easier.” Ms Linford said.

Fernwood Fitness’ Exercise Physiologist Maryanne Long, says that while strength training can benefit those people who already have diabetes, it is especially beneficial for all women.

“Strength training helps to increase metabolism and increase bone mineral density which will assist with the prevention of fractures associated with osteoporoses later in life. Exercise in general can also help to relieve stress and tension, improve energy and sleep levels, while improving women’s health.”

With an estimated 275 Australians developing the disease every day, now is the time for us to take action by getting a personal training, monitoring your food and nutritional diet and joining group fitness classes to provide women with the support they need to reduce their waist and consequently reduce their risk of developing type 2 diabetes.

The Benefits of Pubococcygeus Muscle Exercise

The Arabic word for the pubococcygeus muscle exercise or vaginal squeeze is Kabbazah, which means to clamp. In India, it is known as the pompoir, whilst the Singapore Kiss is the term used in the Far East.

And there is a good reason why these countries, which are steeped in the mystical history of the Kama Sutra and geisha girls, have a specific term to describe this most important of female work-outs.

In his translation of the Kama Sutra of Vatsyayana, the famous Victorian explorer, Sir Richard Burton, was fascinated by the heightened development of the vaginal constrictions utilised by the women of some races and bemoaned the fact that the women of his own country were not similarly skilled.

In fact, Western men and women were only introduced to the delights of the ‘velvet grip’ through World War 2 soldiers being exposed to the attentions of courtesans in Japan and the Far East.

These days, it is well known that regular performance of any type of pubococcygeus muscle exercise will result in dramatic improvements to the power a woman can invest into squeezing her vaginal walls around anything that is inside her.

To pleasure a male partner with the velvet grip, he should lie on his back and allow the woman to arouse him, whilst remaining totally passive.

She will then straddle his thighs and lower herself onto him, inhaling and contracting her pelvic floor muscles. This will give the sensation that she is sucking him all the way inside her as she constricts around him.

Simulating her normal pubococcygeus muscle exercise, she should flex and contract herself around him, alternating different patterns and rhythms until she feels him throbbing inside her. This should normally take 10-15 minutes and, when climax is imminent, she should increase the speed of the squeezes before milking the penis by returning to gentle flexing again.

With regular pubococcygeus exercise work-outs a woman should be able to bring a man to climax without moving any part of her body except her vaginal walls.

This article can be used on other relevant websites but a reference to the author and a live web link to the sites in the resource box MUST be displayed

Joanna Cake is a life blogger who writes about health, parenting, sexual relationships and intimacy.

Safe Exercises For Pregnant Women

During pregnancy women should be more careful with what they do. Although exercising is important throughout this period, women should know which one to do and which one should be avoided.

There are a lot of benefits you can get when you exercise. It lessens pregnancy pains, it relieves stress and it also improves the mood of expectant mothers. We all know how often pregnant women experience mood swings. Furthermore, it prepares you when it is already time to give birth. It strengthens your muscles and it allows faster recovery after birth.

Before you do any exercise, ask first your doctor if it is safe for you and your baby. These exercises will help you control your weight gain and will help keep your heart pumping. You should never do an exercise where you will strain your muscle and would cause more stress to you and your baby.

The best exercises for expectant mothers that will help increase and strengthen their cardiovascular system are walking, swimming and dancing. Walking is the simplest and easiest exercise for pregnant mothers. It keeps women fit without causing any strain on their knees and ankles. If walking is the simplest and easiest exercise, swimming is considered as the greatest and safest exercise by most doctors. Aside from it, women will also enjoy it. The reason why it is believed to be the best exercise is because it exercises not only their cardio but also their arms and legs. They will also feel lighter even though they are heavier than their usual weight when they are not pregnant. Another enjoyable exercise for pregnant women is dancing. Here they can do it at home, they just need to play their favorite music and start pumping their body. However, their dances steps should be limited and avoid anything that will require them to jump, bend or twist their body.

Furthermore, to increase women’s strength and flexibility during pregnancy, stretching and yoga will do the trick. Stretching should always be done first before doing any exercise to ready your muscle body for the next activities you will execute. Yoga on the other hand will keep you toned and flexible without any stressful effects on your joints.

If women will only maintain a regular exercise during this time, then a lot of women will feel good about themselves and they can be sure that she and her baby will be healthy and strong. It will lessen the feeling of tiredness and back pains which are very common with expectant mothers.

7 Fun And Healthy Benefits Of Regular Exercise

It’s hard to ignore the health benefits of exercise and physical activity. It makes you feel better, for one thing. Other than that, you’ll trim down and look good, too.

It doesn’t matter what age, gender or physical activity you have. You can sweat it out and enjoy the benefits of exercise.

Exercise can basically improve your life. What are the benefits of exercise?

  • Weight reduction and management. If you’re overweight, working out can make you lose weight. Or if you’ve finally lost weight, you can maintain your figure through the right exercise program. Physical activity burns calories. If you exercise more intensely, you’ll burn more calories, too. It doesn’t matter if you don’t devote many hours for your physical activity. If you can’t work out at the gym, you can make your physical activity your lifestyle. Doing chores at home can make you sweat and burn calories. So does taking the stairs instead of the elevator. These are simple activities that you can substitute for exercise.
  • Combat diseases and other health conditions. Exercising boosts the level of HDL or high density lipoprotein in your body while reducing the levels of unhealthy fats. That’s why with regular physical activity, you can ward off heart disease and high-blood pressure. Your blood circulation becomes smooth and in turn decreases your risks for developing cardiovascular disease. Other conditions that can be managed with the help of exercise are type 2 diabetes, stroke, arthritis, metabolic syndrome, some cancers and depression.
  • Better mood and a positive attitude. Working out in the gym or simply taking a 30-minute walk can give you an emotional lift after a stressful day. Getting physically active stimulates feel-good and happy hormones in your brain. Exercising regularly also makes you feel good about your appearance, consequently improving your confidence and self-esteem.
  • Boosts energy. You can improve your physical strength and endurance if you work out. You don’t easily get tired when you’re doing household chores or are grocery shopping. Oxygen and nutrients are better delivered to your tissues which result to a more efficient cardiovascular health. Your heart and lungs are in healthier condition, giving you more energy to do your work.
  • Better and more restful sleep. Exercise can combat sleep problems and disorders. If you have difficulty falling or staying asleep, physical activity will help you get rid of these problems. That is, you’ll fall sleep faster and have deeper sleep. But don’t exercise before bedtime because you’ll be too energized to doze off.
  • Healthier and improved sex life. You’ll feel and look better if you exercise regularly. What’s more, it makes you more energetic. As a result, you won’t be too tired to enjoy physical intimacy. In fact, you’ll be in better shape which makes you feel good about yourself and improve your sex life. In women, exercise results to enhanced arousal for intimacy, while men are more likely to do away with erectile dysfunction.
  • A fun and worthwhile hobby. You can spend your time exercising rather than get bored at home. You can relax while you engage in physical activity or enjoy working out in the outdoors. You can foster better relationships with friends and family if you exercise together. You can make friends with other members of your class if you join a dance class or have a fun time with your BFF while hiking trails. The same goes if you join a soccer team. You can always find new ways to be physically and have fun as you reap the health benefits of exercise.

Simple Tips to Boost Libido in Women

It’s highly unfortunate that a lot of women suffer with libido problems as they move towards middle age. What is even worse is that libido issues are often accompanied with other problems like vaginal dryness, vaginal itching, hot flashes etc.

Low libido is often a cause of slow down in the production of hormones in the body. Other factors and issues might also be at play. Some of such factors include stress, depression, fatigue, relationship issues etc.

Listed below are some simple tips to help boost your libido, naturally and safely:

1. Begin With Exercising – A regular workout is great for enhancing blood circulation not just throughout your body but also to your genitals. Increased flow of blood to the genitals plays an important role in enhancing your sex drive. Not just this, exercise also helps build your stamina and energy levels, both of which are great for your sex life.

Exercise can also help beat stress and improve your body image. Improved body image acts as a powerful libido booster. Thus, a regular exercise session can do wonders for your libido.

2. Drink Plenty of Water – Vaginal dryness remains one of the major causes of low libido in women. Excessive dryness in the vagina can make intercourse extremely painful and can also lead to bleeding. Thus, no woman ever wants to have sex when suffering with vaginal dryness,

Drinking plenty of water is one simple way to alleviate vaginal dryness. By getting rid of vaginal dryness and enhancing lubrication, water acts as a powerful libido booster.

3. Try to Boost Your Nitric Oxide Levels – Nitric oxide is important since it helps in dilation of blood vessels that supply blood to the genitals. Certain foods are highly effective in increasing nitric oxide production in the body. Some of them include pomegranates, water melon, milk and dairy products, red meat, fish, nuts and beans etc.

You must try to include some of such foods in your diet.

4. Try Female Libido Boosting Pills – Apart from the above, you can also try natural libido pills that are specially formulated for women. Such herbal pills combine various natural herbs, amino acids and other nutrients in a potent mix that not only increase blood flow to the genitals but also help enhance production of sex hormones in the body.

Such pills are highly effective for increasing libido and alleviating other problems like excessive dryness of the vagina, hot flashes etc. One of the most important benefits of such pills is that they are safe and do not have any harmful side effects. In addition to this, they do not interfere with other medications like birth control pills etc.