Quick exercises
for busy people
Some people who lead very busy lives use lack of time as an excuse for not exercising. One easy way of keeping fit for the busy body is isometrics. Isometrics are based on the concept of applying resistance forces against muscles in order to strengthen and tone them naturally. This is done by working an individual muscle without movement to the muscle itself.

down with arms at your sides, palms up and legs under your bed. Raise one leg as high as you can, pressing against the bottom of the bed. Repeat with other leg. Isometrics are not intended to replace other forms of exercise but can help to tone and strength-en your muscles.

Don't let the highs of blood pressure
get you down

 

 Extra pounds can
add up to back pain

 Ask any dieter - being overweight can be a real pain in the back both figuratively as well as literally. Obese individuals are those whose body fat composition is 20% over the ideal for their height and frame, according to Dr. Larry Jacobs, a PhD in clinical nutrition and director of the Thin for Life program in Washington, DC. These people tend to face a number of health problems including low back pain.

Over 35 million Americans are affected by the "silent killer" -hypertension. Hypertension is blood pressure that constantly stays above 140/90 according to most experts. Normal blood pressure is considered to be 120/80 or less. The additional weight that an obese person carries pulls the body forward. To compensate for this forward movement, the individual overuses the back muscles. This causes extra stress on the posterior of the discs of the spine as the body is pulled out of balance by the increased weight.
One advantage of isometrics is that you can do them while involved in other activities because they take very little time. Here are some common isometric exercises to try:

Strengthening your arms:

 Place one hand against the other hand, pressing them together. Then apply pressure to each hand. You should
feel the muscles in your arms contracting.

Strengthening your upper body:

Put your back against a wall with your hands at your side. With palms flat on the wall, press your arms backwards, keeping your arms straight. Developing the lower back, buttocks and thighs: Lie face

Hypertension affects a much wider range of individuals than most people think - including women, children, all races and body weights.

"However, hypertension is still more prevalent in males, smokers and people with bad diets," said Dr. Tom Souza, an instructor at Palmer Chiropractic College, "Stress is also a big factor." Dr. Souza recommends a diet that is low in cholesterol - leaving out red meats, dairy products and eggs. He also encourages aerobic exercise, such as bicycling or jogging to strengthen the cardiovascular system and reduce the risk of heart disease. Relaxation techniques, such as meditation, or biofeedback training are also recommended to reduce stress		 Chiropractic care is recommended for temporary relief of the pain, as well as counseling in nutrition and exercise. "A low fat, high fiber diet and some sort of aerobic exercise will help the obese person to lose the extra weight," Dr. Jacobs explained. Dr. Diane Runnells, a chiropractor from Colorado reinforces cotinseling for overweight patients. "Repeated dieting is not sufficient for obese people," she said. "They have to change their habits, their outlook. They need to be counseled on looking at them-selves, food and exercise differently."
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