Muscle Twitching and Benign Fasciculation Syndrome

BFS ' also known as 'muscle fasciculation syndrome', 'benign fasciculation' and 'fasciculation syndrome' ' is a relatively rare disorder of the nervous system characterized by the uncontrolled fasciculation (twitching) of muscle groups in various parts of the body. It may be associated with muscle cramps when it is known as cramp fasciculation syndrome. Although it occurs more commonly in the muscles of the legs, arms and face, the twitching may be experienced in any voluntary muscle groups, including those of the tongue. As its name suggests, it is a benign, yet irritating condition that, fortunately, does not progress to any other more serious neurological disorder.

The fasciculation may be localized ' a twitching eyelid for instance ' or become far more extensive and involve several limbs or even the abdominal muscles. They may be either intermittent or continuous; in fact most people will experience a degree of BFS at sometime in their lives without realizing that they have this condition. For example, a simple facial 'tic' is a localized fasciculation.

However, most individuals will only be aware of the diagnosis of BFS when the symptoms become so widespread and persistent that they seek medical advice.

The muscle twitching found in BFS is similar to that seen in a more serious neurological disease, amyotrophic lateral sclerosis (ALS) 'also known as Lou Gehrig's disease or motor neuron disease. Although fasciculation is a feature of both BFS and ALS that of the former usually ceases when the affected muscle is exercised while the twitching in ALS patients persists whether the muscles are working or at rest. A full neurological examination and electromyography (EMG) are all that are needed to make a diagnosis of BFS and exclude more serious neurological diseases.

Although the precise cause of BFS is unknown it may be associated with several factors including acute viral illnesses, exercise, anxiety or drugs. Some authorities have suggested that insecticides could also be a causative factor as muscle fasciculation is one of the prominent symptoms seen in organophosphate poisoning.

Exercise triggers muscle twitching in the majority of BFS patients that and is probably related to the higher than normal amounts of free radicals that are released by the body during prolonged exertion.

Free radicals are a by-product of the cell's energy production therefore the longer and more intensely an individual exercises the more free radicals his body will produce. For this reason endurance athletes are subject to free radical overload and oxidative stress. If prolonged exercise is associated with BFS, in all likelihood the cause of the twitching is free radical-induced nerve and muscle excitability.

Although there are no recognized drugs for the treatment of BFS, anecdotal reports suggest that some individuals benefit from either pharmaceutical or natural sedatives. However no clinical trials have been done to show whether or not these products are more effective than placebos.

As prolonged physical activity produces large quantities of free radicals and exercise is such a strong precipitating factor for BFS, oxidative stress is almost certainly one of the underlying pathological factors contributing to this condition.

Therefore it is not surprising to find that there is reliable anecdotal evidence that antioxidant-rich food supplements are effective in treating this annoying, and often distressing, condition.

It is also possible that even those individuals who do not suffer from exercise induced BFS may be under oxidative stress for other reasons and could reduce their symptoms by increasing their daily antioxidant intake.


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Dr Keith Scott is a medical doctor who used a spice supplement to cure himself of benign fasciculation syndrome (BFS). He has a special interest in nutrition and has written several books including the ground breaking, "Medicinal Seasonings, The Healing Power of Spices" and "Natural Home Pharmacy".
Download a free pdf copy of "Medicinal Seasonings" and find out more about BFS and its treatment at:
http://www.medspice.com

Video Source: Youtube

How to Train for Marine Boot Camp

Showing up on day one for Marine Boot Camp is like begging to get your butt kicked. You need to be in shape both physically and mentally long before you even go speak to your Marine Recruiter.



Week one of Basic Marine Corp Training can be quite a shock upon arrival at Parris Island.



This article pertains mainly to preparing for Marine Corps basic training at Marine Boot Camp, but the lessons here can be applied to any of the armed forces. Too many recruits show up having done zero research into how to be a Marine or what they are about to endure when dealing with drill instructors.



The physical requirements for the Marines are more stringent than those for other branches and the amount of materials covered is overwhelming mentally. This article series attempts to help you prepare for your 12 weeks of intense training, beginning with the first week and your arrival at Parris Island.



What I suggest is using the time between signing up and the day you leave to train your butt off. If it is more than 12 weeks, great. If not, at least you'll have head start.



Week 1. Arrive at Parris Island (West of the Mississippi, you'll go to the training center in San Diego but let's use Parris Island for ease of discussion). For starters, you'll show up at about 2AM that first night and will be greeted by screaming drill sergeants.



The DIs will force you to start listening to them while you are still sitting on the bus. They need to instill discipline and the foundation begins immediately. Everything they tell you to do has a reason: to turn you into Marines.



You on the other hand will be living in a blur. You must remember 2 things:



1. Go whenever or wherever an instructor tells you to

without question.



2. Forget your name. Practice referring to yourself as "this recruit" and your friends and fellow Marines as "these recruits" for weeks before you show up and implement this technique the second you are first spoken to by an instructor.



Never, ever, refer to yourself as "I" or any other recruit by his name or mention "We." This alone will keep you from feeling the heat too much that first week. If you do nothing else, adhering to this rule hard and fast will keep the focus off of you and onto others who are caught unaware and/or otherwise "just don't get it".



Start running 4 miles a day, everyday right now. Even if you suck at it, your heart feels like it might burst and you are essentially plodding along, you will be much more mentally prepared to go the 3 miles per day that the Marines will expect of you with less trouble, and finish far ahead of the back of the pack and again, keep most of the heat off of you.



Even if you workout, lift weights and can rip telephone books in half, you will not be prepared for the amount of pushups you'll be required to do. Here's a good rule of thumb: be able to 125 straight pushups and build up to 1000 a day. Even if you have to forgo some gym time, do it.



Benching 300lbs, squatting 500lbs and curling 150lbs simply won't help you when you're face down in the mud with a DI screaming at you to quit and drop out because you're struggling with getting to the 600th pushup of the day, its 6PM and the entire company is waiting for you to finish so they can eat.



To recap Days 1-7:



1. Listen and be prepared to do nonsensical things without questioning them.



2. Give zero advice at this stage to other recruits. Just follow DI orders unless you are specifically asked to offer your own and then make it short. On occasion, offer encouragement to those who "get it" but may be physically hurting. Never try to verbally prod a slacker although physically helping up a teammate at your own expense can sometimes endear yourself to the team.



It may or may not endear yourself to the DIs but offering a helping hand at the right time is often better than stepping on a fallen Marine just so you can finish a run, for example.



3. Never, ever, ever, refer to yourself as anything other than "this recruit". Ever, right from the minute your bus disembarks. Same goes for fellow trainees - they must be referred to "these recruits". The DIs will be specific if they want you to refer to someone by name.



4. Get used to saying "yes sir" and always look everyone in the eye unless specifically asked not to.



5. Be able to run 4 miles in under 40 minutes.



6. Be able to do 125-150 pushups non-stop, (resting in up position), and do 1000 total per day weeks before you go off to marine training.



This is a good start for anyone considering joining the Marines. Week 2 will be coming soon. These lessons will at least keep much of the heat off of you and onto those who the DIs would like to get some to either drop out or make serious gains.



You can get the entire Weeks 1- 12 (graduation) by signing up for my free newsletter "Marine Tough" at http://www.thegolfhustler.net/bootcamp.html. You'll learn all aspects of physical and mental toughness necessary for all branches of the armed service and corresponding Special Forces.



Thanks for reading, good luck soldier.



Hank Reardon



Parris Island and Marine Training finally turned on its head and made easier. Get a free course which covers all 12 weeks of training at: "Marine Tough" at http://www.thegolfhustler.net/bootcamp.html. Always Faithful.

Video Source: Youtube

You can find additional info at the following links:

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MMA Workout - 5 Key Components of Your MMA Workout Routine

Are you interested in MMA workout routines? There are lots of MMA fighters present all over the world. There are different things that you need to do to perform better in the MMA fights. Do you know that you need to follow a perfect routine that will help you to become successful in this plan?

There are certain basic components included in this workout. If you can follow all these things then you can surely achieve success. The MMA workout routine is not very difficult. But you need to do it very dedicatedly.

The first thing that you need to do is start lifting heavy weights. This will help you grow stronger muscles. You need to design the MMA workout program in such a way that nothing gets less importance.

All the essential factors which help you grow strong and maintain stamina must be present in your program. Bodybuilding is one of the most essential parts of the MMA workout. So you need to gather the maximum amount of strength that is possible for you.

This is one of the principle components of the MMA workout training. You must also be careful about checking your endurance level. This is also another important factor you need to face when you are interested in the MMA fights.

The best way to get the MMA training workout routine is from the fighters themselves. But you must always make sure that you go to a genuine fighter for the suggestions. The real fighters can help you out in many ways.

They can share their secret with you and if you follow the tips provided by these fighters you will surely become a great fighter yourself. The next thing which you need to do is always be ready to change your plans. You might have a set of training plans with you.

But suddenly you get another set of plans which is much more beneficial than the previous one. You must always be ready to take up good things and leave behind the old concepts. The third component in your routine that can help you is using a number of training styles.

Do not follow a single style for a long time. You must always remember that there is more than one way to get stronger in the MMA workout routines. You can also use different kinds of equipments in your training routine.

You can either practice the training alone or you can also get a good trainer for yourself. A good trainer will surely help you. The other two factors are performing various kinds of exercises for multi joints and finally you must always have a proper goal to reach a point MMA fighting.

Insanity Workout: What is MAX Interval Training?

Shaun T, who is famous for the workout program Hip Hop Abs, has released another program through Beachbody called Insanity. The Insanity workout is totally different from the Hip Hop Abs workout and is being labeled as the hardest workout program ever put on a DVD. In this new workout program Shaun T utilizes his technique of burning the most amount of calories in an hour called MAX interval training.

What exactly is MAX interval training?

You may have about interval training before, but MAX interval training is most likely new to you. What the Insanity workout does, is it pushes you to your maximum. Shaun T took regular interval training and basically pumped it up about ten notches. MAX interval training involves longer bursts of high-intensity exercises followed by smaller rests periods. Most interval training programs that have been done before had shorter high-intensity bursts with longer resting periods. So, instead of doing a minute of constant knee lifts, with Insanity you may be doing 3 minutes of constant knee lifts. With the Insanity workout you alternate between aerobic intervals and anaerobic intervals, so you body is constantly challenged with new exercises.

What are the benefits of MAX interval training?
The benefits of MAX interval training are plentiful. According to the Insanity workout, an average person can burn up to 1000 calories an hour with the MAX interval training. That is twice what some normal workouts can burn in an hour. When you burn more calories per hour, you are going to lose weight faster and tone your body much faster. Shaun T's Insanity claims that you can easily reshape your body in 60 days if you follow the workout schedule as it is laid out.

Another benefit of MAX interval training is that even after you are done working out you are still going to burning calories, even while you sleep. MAX interval training will speed up your metabolism, even when you are at a resting rate. This means that while you are sleeping, you could be burning twice as many calories as you normally would just from doing your Insanity workout that day. With this kind of interval training, your body is constantly challenged, which is why it will still burn calories even after your workout is over. Also, you don't have to worry about weight loss plateaus with the Insanity workout, as you can easily keep jump starting your weight loss every week.

The workout develops lean muscle, which even though it may weight slightly more than fat, it burns calories at a much faster pace. Your body also looks a lot more toned and healthier when you have nice lean muscle rather than excess fat. With the Insanity workout you are able to get the six pack abs that you may have always dreamed off if you follow the workout program to the tee. This also includes proper nutrition as well as the keeping up with the workouts.

MAX interval training goes up and above the normal interval training that you may be used to. It will challenge you and it takes plenty of effort as it is not easy to do, but the benefits are numerous.

Tiffany Brunskole is a writer for Surfer Body fitness, an Online retailer who specializes in fitness.com/default.asp" rel="nofollow">workout products and supplies from Beachbody such as
Insanity. Project You Type 2 can help you accomplish your weight loss goals.

Video Source: Youtube

So You Want To Build A Home Gym�You Want To Build A Home Gym

I walked into the commercial gym yesterday after a long day of work excited to begin my workout. After warming up I proceeded to the squat rack to start my resistance training workout. I unfortunately ran into a bit of a roadblock. I was planning on starting with some Back Squats but there was a young man in the power rack performing barbell biceps curls with horrible form (a definite no-no!).

I decided to go to Plan B and rearrange my workout only to find that the flat benches were all occupied as well. This trend continued and everywhere I turned the equipment I desired was being used. I was happy that so many people were working out but at the same time I was frustrated that my well-laid plans were spoiled. I learned a long time ago that it is wise to have a back-up plan in place for situations like this so I decided to head home and revert to Plan C, which was my home workout routine.

I have found that having the option to workout at home is essential for people with busy schedules, for others who do not like going to crowded gyms, or for people who need a contingency plan for just-in-case situations (that’s me!). Another reason to have a home gym is that warmer weather has finally arrived and you may be less likely to go to your commercial gym.

I have helped people design expensive, well-equipped home gyms and I have helped others design very cost-effective, space-saving workouts areas. My personal home gym consists of a Stability Ball, 5lb to 95lb Dumbbells, some Kettlebells, an adjustable Weighted Vest, Adjustable DB Handles, Elastic Bands, 2kg to 10kg Medicine Balls, Ankle Weights, an AB Roller, a variety of exercise Videos, and a minimal amount of space!

Anyone can have a Home Gym and there are many reasons to have one. The following list of questions should help you design a Home Gym that will suit your needs, your space, and your budget!

Questions To Ask When Building Your Home Gym:

The First Step: Ask Yourself Why?

Why do you want a home gym? What will it give you that you do not already have? What is your empowering vision of your ideal physique or athletic accomplishment? What are your short and long term goals? Always begin with a vision of the end results in mind, as this will guide you in your efforts. If you have not developed a vision of what you want to accomplish at this point, then that is the first thing you need to do. Develop a plan of attack for building your body and building your home gym.

Without a plan you might end up disappointed with the lack of results and frustrated that you bought the wrong equipment. Ask yourself what kind of results you expect your home gym to deliver? Is your home gym going to supplement your commercial gym membership (as a contingency plan)? Will you be doing your cardiovascular exercise outside or inside on a machine? Will you be doing stretching, strength training, or both? Is your home gym going to be the only place that you work out? Think about these things when designing your home gym.

I. How much are you willing to spend ($$$$$$$)?

How much do you want to spend, plain and simple? If you are just starting out with an exercise program, you might consider starting small with a simple, yet very effective, pair of Dumbbells. You can perform a full-body workout with a pair of dumbbells, some bodyweight exercises, and with a little knowledgeable of proper exercise technique. If you want to do it inexpensively, hire a knowledgeable fitness professional to design an individualized exercise program that you can do with a pair of Dumbbells in the comfort of your home. I have listed a variety of items that you might consider adding to your home gym.

Equipment Considerations:

A. Cardiovascular Machine

If you insist on performing your cardiovascular exercise routine at home be prepared to spend some money! Be aware, a gym quality treadmill, stationary bike, rowing ergometer, or elliptical trainer is going to cost you. You can buy used or refurbished gym quality equipment for a discounted price and if I wanted a cardio machine for my home this is probably the route that I would take. If you are thinking, “I’ll just save a few hundred dollars and buy an inexpensive treadmill at the mall,” make sure you do some research and ensure that you will buy something that is going to last and that will fit y our needs. I know many people who have purchased flimsy treadmills and regretted it soon thereafter. There are quality treadmills out there you just have to know where to look. I would recommend talking to my friend Bob McKinnon at McKinnon Technical Services (603-644-7539) who knows gym equipment like the back of his hand. He can point you in the right direction if you want to!

B. A Multi-Purpose Home Gym Machine

There are numerous multi-purpose gyms on the market and some are better than others. Chances are, if you turn on your television late at night and flip through the channels, you will be exposed to clever marketing using beautifully sculpted fitness models promising results in six weeks or less if you purchase their machine! Guess what. You can get results without a two thousand dollar machine that will most likely be collecting dust in a year anyway! Why not begin your quest for improved fitness with a modest investment in a pair of Dumbbells? Why not purchase a $20 book on how to get into shape? How about meeting with someone who specializes in coaching people through the process of positive physical change such as fitness professional or Registered Dietician? Infomercials are notorious for clever marketing and they can be very compelling. Avoid impulsive buying and do some research first before purchasing an expensive multi-gym. I recommend consulting a qualified fitness professional about the usefulness of such a machine, interviewing people who have that machine, and possibly even test-driving one before you make this decision. I have to mention that every Spring and Fall I see countless multi-gyms sitting out on someone’s lawn as part of the annual yard sale. I wonder why that is?

C. Barbells

If I had the room in my apartment, I would go out and buy a Barbell today! With a 45 lb. Olympic Barbell you can perform a wide variety of exercises in a variety of different ways. If you are an athlete, you have the space available, and you want to improve your sports performance, learning how to correctly perform the Olympic Weightlifting movements (Clean and Jerk, Snatch, and all the variations) can take your performance to the next level! To name a few, exercises such as Squats, Overhead Squats, Deadlifts, Bent over Rows, Bench Presses, Overhead Presses, and Upright Rows can be performed. I would recommend having an adjustable Power Rack and adjustable bench to augment the versatility of the barbell. Space and total cost are big factors when considering purchasing a barbell.

D. Dumbbells

If you want to save money and space, dumbbells are the way to go. You might consider two to three sets of dumbbells (they can be purchased at a sporting goods store for any where between $.35-$.75/pound (In Concord, NH, Check out Olympia Sports in the Mall, Sears, Target, Walmart, Northeast Fitness, or check out the newspapers for the least expensive way to go!). I prefer the metal dumbbells but there are also rubber coated and adjustable dumbbells available. “Power Blocks,” (perform a search on the internet to learn more about these) are adjustable dumbbells and are a great tool that take up a lot less space in your home gym, offers great versatility, and offers adjustable resistance to suit your needs. There are also other forms of adjustable dumbbells that consist of two handles, collars, and series of different size weight plates.

When selecting weights, it wise to start light and gradually purchase heavier dumbbells as you need them. I am able to perform wide variety of exercises with Dumbbells. If your goal is fat-loss, then a properly designed resistance training program that incorporates multi-joint Dumbbell exercises will help you achieve your goals more efficiently than many gym machines that “isolate” certain muscle groups. Remember, the more muscle groups that you incorporate, the more energy your body burns, and the better your results will be! Exercise technique is a factor but I’ll happily let you know that I have taught 90-year-old women and 11-year-old boys how to perform the most “difficult” Dumbbell exercises with pristine form.

E. Medicine Balls

Medicine Balls are a great tool depending upon your fitness goals and your current training level. For an athlete in search of sports performance enhancement, Medicine Balls are a great tool because they can be accelerated in a rapid fashion through many planes of motion. If general fitness is your goal, you can perform many traditional gym exercises with a Medicine Ball as well. Medicine balls come in all shapes, sizes, weights, and colors. Be sure that the ball you pick suits your needs. By the way, these are also great for outdoor workouts on a sunny day!

F. Benches and Stability Balls:

A bench can be a great tool that will allow you to perform more exercises during your home workout sessions. Some benches are adjustable and offer great versatility while others are just fixed benches. Space is a concern for many people and that makes the Stability Ball (a.k.a. Swiss Ball) a great alternative to a bench. With a Stability Ball you can perform inclined, seated, prone, supine, floor, and a number of lower body exercises. A knowledgeable fitness professional could teach you how to perform a full-body workout with a Stability Ball and a pair of dumbbells. There are a number of different ways to use it in order to maximize your home workout routines. Not only can it replace a more expensive exercise machine or bench, but it can also double as a chair, take up less space, and challenge your body’s balance in ways that a stable bench/machine cannot.

G. Resistance Bands/Tubes:

The cable pulley system at your local gym offers a number of exercises that can increase the variety of your workouts tremendously. An alternative to the cable pulley system for your home gym could be resistance bands or tubing that you can tie to a pillar in the basement of fix in a closed door. You can buy tubing that comes with handles already attached in some fitness catalogs or you could just tie a loop in one end to make your own makeshift handle. It is important to mention that elastic resistance training has many benefits and many inherent flaws. If you understand how to properly combine elastic resistance training with inertial (free weight training) you can maximize your results! A knowledgeable exercise professional can help you design your home gym to take advantage of these tools.

H. Exercise Videos:

There are many great exercise videos out there (and a lot more bad ones!). There are videos for yoga, Step Aerobics, Tae-Bo, Pilates, Strength Training, Stability Ball Training, and every other imaginable fitness topic out there. Check out your local sporting goods store or Borders for a selection of exercise videos. The key is to find a couple videos that you enjoy and that give you the workout that you are looking for.

I. Other Fun Tools:

If you walk into a sporting goods store or open a fitness equipment catalog you will see a variety of toys that can supposedly enhance your workouts and deliver unbelievable results. Buyer beware! No one piece of equipment can solve all of your home gym needs and you must consider how this piece of equipment will fit into your complete program. Watch out for gimmicks and miracle exercise machines. Ask a fitness professional their opinion before you buy and you may save yourself some money! Do a little research before purchasing equipment for your home or you may run the risk of buying an expensive coat rack!

II. How much square footage do you have?

Simply put, how much space do you have available? Do you have enough room for an adjustable bench or a mutli-purpose exercise machine? Is the area well ventilated? How much ceiling height do you have? Are your floors solid? Do you have neighbors that might not appreciate you jumping up and down? Will you have room for all of the equipment you want to get? Thinking about these issues in advance will save you a lot of hassle in the long run. Finally, determine what else your home gym is used for? Will your home gym also be used for family gatherings, a playroom for the kids, an office, a gathering area to watch the Final Four, or strictly as a home gym? These are some other aspects to consider when designing your home gym.

III. Do you know your way around the gym?

Are you a beginner, an intermediate, an expert, or an advanced exerciser? A beginner might start out with an exercise tape, a Stability ball, and a couple of 5 pound dumbbells where as a more advanced exerciser might have a Barbell, Olympic Bench, a Stability Ball, an Adjustable Step, a Selectorized Weight Machine, a Power Rack, and a variety of Dumbbells. Have you been properly trained in the use of Free Weights or do you feel more comfortable using a machine? What kind of equipment does your plan of attack call for? The answers to these questions will help you better choose a home gym that works for you.

In closing, be sure to spend considerable time looking into the process of designing and constructing your home gym as it can be a very important addition to your life and to your home. Consider consulting an exercise professional to make sure that your gym will suit your individual needs, your budget, and your home. There are many reasons to have a home gym and it can be designed to help you achieve the results that you are looking for!

On-Line Sources for Home Gym Equipment:

• Exertools: http://www.exertools.com
• Perform Better: http://www.performbetter.com
• Power Systems: http://www.power-systems.com
• Body Trends: http://www.bodytrends.com
• Clubbells: http://www.1shoppingcart.com/app/aftrack.asp?afid=186111
• Kettlebells: http://www.dragondoor.com/index.html?kbid=2094
• Multi-Gyms: www.megaftiness.com

Stay fit,

Kyle Battis CSCS, L/ATC, NSCA-CPT

ATTENTION: "To build a home gym that really delivers results or to learn how to crank up progress from your current home gym go to www.HomeGymSecrets.com and you’ll receive a FREE special report valued at $15 just for stopping by!

7 Key Reasons To Keep Exercising

If you still have problems making up your mind about exercising, here are seven good reasons why you shouldn't delay any longer.

1. You’ll Live Longer

People who exercise regularly can expect to live longer. In fact, people who get a good workout almost daily can add nearly four years to their life spans, according to several studies.

2. You’ll Look Younger

Studies have shown that regular exercise, both aerobic and strength training, will help you look and feel younger. Another study of seniors who exercised regularly showed that their genetic profile was more like that of young people than old people.

3. Exercise helps you burn fat

It is common knowledge that exercise can help you lose weight. The golden rule is that you need to burn more calories than you consume by eating in order to become slimmer. You burn more calories when you exercise than when you don’t, so the solution to your weight problem is to exercise regularly.

4. Exercise can prevent diseases

Exercise can prevent you from becoming a victim to several diseases, such as cancer, diabetes, heart problems and strokes. Not only are some diseases improved by exercise, but some are even healed. Regular exercise can help decrease your HDL cholesterol level, triglyceride levels and your blood pressure, thus significantly lowering your risk of having a stroke or heart attack. The risk of prostate cancer for men, of breast and uterine cancer for women, and several other risks of diseases can definitely be reduced by exercising regularly.

5. Exercise boosts self-confidence

You’ll usually feel better about yourself after a workout. Because your body will be more fit and toned, you'll feel better about yourself, including the way you look. With your newfound confidence, you'll be encouraged to meet new people and socialize more often. Exercise has also been found to improve sexual drive.

6. Exercise can improve your mood

Endorphins are released with a stronger intensity in the human body during a period of regular exercising. These chemicals have the ability to counteract depression and induce a sense of happiness. Endorphins are released only minutes after you begin a workout.

7. Exercise helps overcome problems

Exercise will help you become familiar with the whole idea of conquering obstacles and achieving goals. No matter what your goal is, you will know that you can reach it by working hard.

Now that you've read all the great things that exercising regularly can do for you, do you still have any more second thoughts about working out? You can go to a gym or you can exercise at home. There are numerous ways to exercise so go with the ones that appeal to you. Even if you devote just a fraction of your time each day to exercising, you stand to gain a lot in the long run.

Back Pain

Back pain is one thing most likely to elicit a twinge of sympathy from the hardest of hearts. It is estimated that every person in the world will suffer from it in his/her lifetime - mild to serious, chronic or temporary.

You could get an attack at any point along the spine, especially the lower back area which takes on the maximum weight and stress. Most common causes: strain or bruising of muscles; sprain or injury to ligaments; and spasms when the injured muscle knots up as part of the body’s attempt to immobilize it to prevent further injury. Other causes include osteoporosis, arthritis, a slipped disc, or even excessive gas, besides more serious causes like tumors, diabetes or kidney malfunctions that emerge in a doctor’s clinic.

Blame it on your Lifestyle

An important factor and one that is entirely in you hands, is lifestyle. For instance, improper postures while sitting and sleeping, and carelessness during walking, stretching or playing, especially when you are overweight, are few common causes. Grand illusions of being a Hercules incarnate and lifting heavy weights or improperly hefting them around are other frequent errors.

Bad posture is the biggest culprit. Desk jobs mean sitting for hours before computers where we unconsciously slump into odd positions. Or twist our backs frequently while trying to reach for something behind or beside us, or stretch forward too far; too fast. We also unconsciously slip into awkward positions while reading or watching TV sprawled on the bed or sofa.

Sit up

Chairs with gaps at the lower back level are deadly - avoid them. And if you think you are invulnerable because you have that perfectly ‘ergonomically’ designed chair; know this - most people unconsciously lean forward in such a way that their lower back moves away from the chair base and thus remains unsupported.

Get up and Walk around

Sitting anywhere, anyhow, for long periods means that dangerous pressure points develop along the back. The load on you back is the highest when you are sitting, less while standing and least when you are sleeping.

The golden rule is to get up and walk around every 15-20 minutes. When on a long drive, get out of the car, walk around, stretch you limbs after every two hours. While driving, the back of the car seat should not recline beyond 30 degrees and ideally the seat bottom should be tilted up slightly in front.

It’s not a high

Avoid regular use of high heels - they hamper good posture, ruin you body’s alignment and hurt the back, feet and neck. Our feet are designed to bear the entire weight of the body evenly across their surface. However, the feet and legs are placed in and unnatural position when you wear heels. Most of the pressure is transferred to the front of the foot.

Stressed Out

The modern-day stress epidemic is another factor since back pain can be psychosomatic. Stress/emotional problems both cause back pain and aggravate any existing pain. yoga and meditation sessions are effective in such cases.

Weak stomach muscles heighten back strain and cause you pelvis to twist abnormally. Regular and proper exercise help tremendously since it keeps joints mobile, muscles conditioned and, more importantly, raises your pain threshold.

Don’t over exercise

Doctors receive many back-pain patients who are victims of improperly-trained gym instructors or half-baked yoga teachers. Suddenly launching into heavy, unaccustomed activity is a sure recipe for disaster.