How can I improve my balance?

Answer:  Try the exercises in this video:

How can I get myself to exercise?

Answer:  Put on your exercise clothes!

This is what Atul Gawande, author of The Checklist Manifesto, suggests.

Watch the  video from 1′ 26 “:

How can I remind myself to take regular exercise breaks from the computer?

Answer: Download Break Taker onto your computer.


Break Taker is free and downloads in seconds. Once downloaded, right-click on the icon to set how often you want to be reminded to take a break. A different exercise idea appears each time–there are about 10 exercise ideas in the set.

Break Taker works for me. I know I should take regular exercise breaks from the computer, and I do want to. But I forget. Break Taker fixes that problem!

Click here to:

  • download Break Taker
  • read more about how it works
  • watch a how-to video.

How can I exercise my stiff, sore shoulders and upper back?

Answer: Watch this 3-minute video for a good routine:

How can I exercise my neck?

Answer: Watch this 4-minute video for a good routine:

How can I enjoy exercising more?

Answer:  Realize that you’re probably a poor predictor and that  you significantly under-estimate how much you will enjoy the exercise session.


Health Psychol. 2011 Jan;30(1):67-74.

The invisible benefits of exercise.

Abstract

OBJECTIVE:

To examine whether–and why–people underestimate how much they enjoy exercise.

DESIGN:

Across four studies, 279 adults predicted how much they would enjoy exercising, or reported their actual feelings after exercising.

MAIN OUTCOME MEASURES:

Main outcome measures were predicted and actual enjoyment ratings of exercise routines, as well as intention to exercise.

RESULTS:

Participants significantly underestimated how much they would enjoy exercising; this affective forecasting bias emerged consistently for group and individual exercise, and moderate and challenging workouts spanning a wide range of forms, from yoga and Pilates to aerobic exercise and weight training (Studies 1 and 2). We argue that this bias stems largely from forecasting myopia, whereby people place disproportionate weight on the beginning of a workout, which is typically unpleasant. We demonstrate that forecasting myopia can be harnessed (Study 3) or overcome (Study 4), thereby increasing expected enjoyment of exercise. Finally, Study 4 provides evidence for a mediational model, in which improving people’s expected enjoyment of exercise leads to increased intention to exercise.

CONCLUSION:

People underestimate how much they enjoy exercise because of a myopic focus on the unpleasant beginning of exercise, but this tendency can be harnessed or overcome, potentially increasing intention to exercise.

How can I strengthen my pelvic floor muscles?

Answer: Try  Pilates.


Here is the summary of the study:

Int Urogynecol J. 2010 Apr;21(4):401-8.

A randomized clinical trial comparing pelvic floor muscle training to a Pilates exercise program for improving pelvic muscle strength.

Abstract

INTRODUCTION AND HYPOTHESIS:

The purpose of this study is to determine whether a Pilates exercise program and a pelvic floor muscle-training (PFMT) program could provide similar improvements in pelvic muscle strength.

METHODS:

Sixty-two women with little or no pelvic floor dysfunction were randomized to Pilates or PFMT. Each group had 24 biweekly 1-h sessions with either a physical therapist or Pilates instructor. Strength was measured via perineometry (cmH(2)O). Two questionnaires–pelvic floor distress inventory (PFDI-20) and pelvic floor impact questionnaire (PFIQ-7)–were also collected.

RESULTS:

At baseline, the Pilates and PFMT groups measured 14.9 +/- 12.5 and 12.5 +/- 10.4 cmH(2)O, respectively (p = 0.41). Both the Pilates and PFMT groups got stronger (6.2 +/- 7.5 cmH(2)O, p = 0.0002 and 6.6 +/- 7.4 cmH(2)O, p = 0.0002, respectively), with no difference between groups p = 0.85. PFIQ and PFDI scores improved from baseline but not between groups.

CONCLUSIONS:

Further study is required to determine if Pilates can actually treat pelvic floor dysfunction.

How do I do Pilates exercises?

Answer: Watch these excellent Videojug videos.

There are 16 videos in all, each lasting between 2 and 7 minutes.

Watch the first two videos first; they give you a good grounding in what to do with the breathing and the pelvis.

Take your time working your way through the videos, re-playing bits of the video to check you’re doing the exercises correctly. When you open each video, you’ll need to click on the You Tube link to watch them via You Tube as the embedding feature has been disabled.

Choose which exercises to incorporate into your daily exercise routine.

It might be a good idea to enrol in at a beginner’s Pilates course to check with an instructor that you’re doing everything correctly.

Pilates: The Essentials

From the Videojug intro: Pilates is one of the 21st century’s most popular exercise methods, which changes the way you look and feel from the inside out, but is often misunderstood. Find out what it’s all about in this film.

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Pilates: How To Strengthen Your Back

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How To Perform Abdominal Exercise In Pilates

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How to Do Pilates For Your Arms

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How To Have A Perky Butt

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How To Do Pilates For Women with Bigger Breasts

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Pilates: Balance Ball Workout

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Pilates: Five Invigorating Exercises Using A Balance Ball

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Pilates: The Bicycle

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Pilates: Spine Twist

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Pilates: Heel Squeeze

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Pilates: Single Leg Stretch

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Pilates: One Leg Circle

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How can I get my exercise and weight-loss program to work for me?

Answer:  Be happy.

Being happy while eating healthily and exercising has lots of advantages. Watch this 2-minute video to find out how:

Intro from the video:

We all know that weight loss is not only a physical journey, but a psychological one as well. A positive attitude can do wonders for your mind and your body as you work to shed pounds and get fit. Learn how happiness can help with weight loss and lead you toward more mindful living.

What are some attractive exercise options available for seriously overweight people like me.

Answer:  Read these articles on how four seriously obese people found enjoyable ways to exercise.


Warning: If you’re seriously overweight like the people in these stories, discuss your proposed exercise plans with your doctor.


Obese exercise: How four found exercise that worked

Obesity and exercise: Larry Brooks takes strides toward health

Obesity and exercise: Pam Newman’s working hard to stand and deliver

Obesity and exercise: Debbie Bumgardner drops the yo-yo diet, picks up a Trikke

Obesity and exercise: How 390-pound Charles Cicciarella began to walk the walk