Here are a few tips for tummy problems:

Track your diet:
Identify and avoid foods that you seem to be sensitive to.

Pass on pepper: Red and black pepper are frequently identified as gastro-intestinal irritants, so skip these.

Opt for easy food:
Easily digested food, such as whole grains and lean protein.

Restrict fat:
Fried foods that are fried or high in fat, which can cause or aggravate stomach upset.

Increase fibre intake:
A high fibre diet is good for the system.

Choose veggies:
Cabbage, broccoli, cauliflower and brussels sprouts, can aggravate stomach woes.

Limit fruits:
Due to artificial ripening and colouring some people experience stomach discomfort after eating fruits.

Eat moderately:
Adequate meal on time allows food to digest properly.

Cook gasless beans:
Throw out the water in which beans had been soaked overnight, then cook them in fresh water. This decreases their gas-causing potential.

Watch drinks:
Many aerated soft drinks cause bloating. To avoid this, take fresh fruit juice with pinch of black salt and black pepper.

Watch milk digestion:
Due to lactose intolerance some people have trouble digesting milk and end up with bloating, gas and cramps. A piece of ginger boiled with milk helps in digestion.

Herbal tea:
Tea with herbs like dalchini, lavang, nimbu without milk is very effective.

Ease up on coffee, alcohol and smoking. They irritate the stomach lining.

Drink plenty of water:
Aim for six to eight glasses of water a day.

Yogic tips:
Tummy exercise with regulation of respiration under kapal bhati is essentially good for digestion and tightening of abs.

Relax:
Stress can cause gastro- intestinal ailments such as indigestion, irritable bowel syndrome, constipation and diarrhoea.

Exercise your body:
Vajrasan and a brief stroll, particularly after meals, may aid in digestion.

Here are just a few of the activities of daily living that will revitalize and juice up your life:

* Running, walking or hiking in the mountains

* Swimming, playing tennis, weights or aerobics

* Having a brisk walk in natural surroundings

* Martial arts, yoga, deep breathing exercises

* Skating with your kids, rollerblading to work

* Gardening, running a marathon and cross-training

* Sailing, scuba diving or waterskiing

* Doing a mini-triathlon or jogging on the beach

If you are just getting into an exercise regimen, one of the best all-round pastimes for both body and mind conditioning is yoga. Yoga is the Sanskrit word meaning union of mind and body. This 5000 year old activity will boost your stamina, provide you with exceptional relaxation and increase your concentration dramatically. Yoga, when combined with a healthful diet and positive thinking will have truly dramatic effects on your life and the passion that you bring to it. Try it a few times and you will never give it up. You will stay younger longer, be far more productive, erase the worry habit and radiate an exceptional degree of vitality. The practice of yoga offers not only physical but mental training as well and is the world’s oldest system of personal development.

a) A significant increase in your energy levels and stamina

b) A higher state of general health and an ideal weight

c) Better muscle tone and a trimmer physique

d) A much more relaxed and serene mental outlook

e) More enthusiasm and confidence

f) Greater alertness and mental poise

g) Less illness and enhanced achievement/productivity

h) More discipline in all areas of life

i) Increased circulation and oxygenation

j) Much greater resistance to stress

Physical mastery will rocket you to a vital life quicker than almost any other strategy. It is not expensive to achieve and can be exceptionally fun if you approach it with the right attitude. Once you are on a fitness program, you will become so used to it that it becomes
a daily habit like brushing your teeth and showering. You do not think twice about these activities each day and the same approach must be taken to your exercise regimen. When you do, all aspects of your life will improve including your mental agility, social relationships and peace of mind. Take a minute and list five negative effects of not exercising that you truly want to avoid:

1. _______________________________________

2. _______________________________________

3. _______________________________________

4. _______________________________________

5. _______________________________________

Now consider ten benefits you will receive from exercise. List the changes and impact it can have on your life both this year, in five years and in twenty. Really feel what you will miss, what fun you will not enjoy if you do not wake up each day to the wonders of physical mastery.

10 benefits that I will receive from exercise

1. _______________________________________

2. _______________________________________

3. _______________________________________

4. _______________________________________

5. _______________________________________

6. _______________________________________

7. _______________________________________

8. _______________________________________

9. _______________________________________

10. _______________________________________

You have now clarified in your mind the pain that you will suffer over the remaining years of your life without exercise and the big benefits you are bound to receive if you make physical excellence a burning goal (The FeelGood Principle).

Health Benefits of walking

1. Increased heart and lung fitness.

2. Reduced risk of heart disease and stroke.

3. Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes.

4. Stronger bones and improved balance.

5. Increased muscle strength and endurance.

Walking for Weight Loss

Walk for 30 minutes a day, if it is difficult to walk for 30 minutes at one go, you can start with a 10 minutes walk and gradually build up to longer sessions. walking for weight loss; physical activity is needed for more than 30 minutes each day. Walking fast burns more kilojoules per hour than walking slowly.

Physical activity built in to a daily lifestyle plan is also one of the most effective ways to assist with weight loss.

1. Try taking the stairs instead of the lift.

2. Get off public transport one stop earlier and walk to work or home.

3. Do house work like vacuuming.

4. Walk to the local shops.

Warming up and cooling down

The bet way to warm up is to walk slowly. Start off each walk at a leisurely pace to give the muscles time to warm up, and then pick up the speed. Afterwards, gently stretch the leg muscles, particularly calves and front and back thighs. Stretches should be held for about 20 seconds.

Make walking a pleasure

1. Wear loose, comfortable clothes.

2. Get protected from the sun with clothes, sunglasses and sun block.

3. Drink plenty of fluids before and after the walk.

4. Check with the doctor before starting any type of physical activity if you have any health concerns.

1. One of the most effective exercises, cycling is great for those who want to lose weight and tone up because it is known to boost your metabolism levels.

2. Cycling also helps improve your overall balance and co-ordination.

3. In the long run, cycling is known to minimize the risk of coronary heart disease. It gives you heart, blood vessels and lungs a good workout, which in reduces the chances of heart problems.

4. If you really want to tone up your upper thigh muscles, backside and calf muscles well, cycle daily. Start with a short distance and gradually increase it. Not only this help trim down your waistline but also give you a more toned look and build up your stamina.

5. The satisfaction you achieves while cycling can reduce stress, anxiety and depression. It is also known to control blood pressure levels.

6. Since cycling is a strenuous exercise, it makes you breathe deeper and perspire more, which leads to a feeling of enhanced body temperature. It is also effective for treating people who have been diagnosed with diabetes and cancer.

WARM UPS
Warming up and cooling down are very important to keep you injury free. Exercise or jogging before training or competing can do the trick. Jogging slowly for a few minutes afterwards is equally vital. when we do the warm ups as a daily exercise we can have a healthy body and mind. We have a good result by doing all the warm ups very slowly.

The following are simple warm ups only for 20-30 minutes.
1. Neck Stretch
2. Arm Circling
3. Trunk Twisting
4. Knee Clasping
5. Side Bending
6. Spot Running
7. Skip Jumps
8. Sitting Toe-touching