Tuesday, May 15, 2007
Q. Now that the weather is getting warmer, I really would like to start wearing my sleeveless tops, but my arms are looking a little saggy. Is there any quick fix for this?
A. Yes. Here are two exercises you can do to help shape up those problem areas.
If you are just starting out, grab a couple of soup cans from your pantry. Or get some 1- to 5-pound hand weights. Try to do eight to 15 reps, taking two seconds to come up and two seconds to come down.
Do’s & Don’ts
• Always breathe out on the exertion
Courtesy photo
Breath holding can elevate blood pressure.
• Never use a resistance that’s so heavy you can’t lift at least eight repetitions.
Each set should be at least 8-15 reps.
• As you get stronger, repeat another set of 8-15 reps for each exercise.
Biceps Curls:
(Front of upper arms)
Turn palm up and slowly bend elbows bringing fists up towards shoulders.
Triceps extension:
Courtesy photo
(Back of upper arms)
Bend elbows and extend arms behind you.
Q. I have just been diagnosed with chronic fatigue syndrome. I have been told that exercise might help. Can you please give me some guidelines to follow?
A. There are an estimated half a million Americans with CFS.
Women are more prone than men to developing diseases where the body’s immune system fights its own tissue. Diseases that fall into this category include chronic fatigue syndrome, fibro- and polymyalgia, lupus, and rheumatoid arthritis.
Talk to your doctor and listen to your body, because the amount and types of exercise vary greatly from person to person. The key to a successful exercise program for people with CFS is to pace yourself. Never exercise until you are tired. On the days you feel really fatigued, don’t exercise.
According to the U.S. Department of Health and Human Services Office on Women’s Health “Get regular exercise (but be careful not to overdo it). Try to move most days of the week. A gradual and gentle exercise program often works well for people with long-lasting muscle and joint pain. Easy walking, light aerobics, stretching and some types of yoga or tai chi exercises may be helpful.
Send your Moving Free with Mirabai questions to askmirabai@movingfree.com
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