Wednesday, 7 November 2018

Recommended Exercises for Stretching Out Your Back

Of course, actively stretching out your back will always be beneficial. Here are three exercises you can complete at home or in the park to help ease out tension.

The Plank
Get down on your hands and knees, and then extend your legs so your body-weight is supported by your palms and toes, and your back forms a straight, horizontal line. Hold this for as long as you can. Thirty seconds is a good start. Two minutes is a pro level killer.

The Pull-Up
More and more parks include exercise bars these days. But anything will do, from a sturdy tree branch to any safe, horizontal bar (although don’t try it on public transport). With your palms facing away from you and your hands slightly wider than your shoulders, squeeze the bar, focusing on contracting your shoulder blades as you lift yourself from the ground, then slowly lower. Don’t be dismayed if you can only manage a handful of pull-ups at first; this is a notoriously difficult exercise, but fantastic for stretching out your back.

Wall Angels
An easy one. Stand with your back flat against the wall, as outlined above. Hold your hands up, so your elbows are at right angles. Your arms and head should form a ‘W’ shape. Without moving your hands from the wall, push them up so your arms form a ‘Y’ shape, then slowly lower. Do 10, then relax.

Friday, 2 November 2018

How to Correct Bad Posture

  • Balance training helps to improve posture as it allows your body to quickly find stable postures when it is pushed out of position.
  • To counteract your head dipping forward, bring your attention up to the top of your head. Try scratching the very top of your head, in the middle, then focusing your attention on this spot when you’ve taken your hand away.
  • Keeping your feet on the floor when sitting and being aware of your contact with the ground while standing will help you get the support you need to maintain your balance. When standing, try balancing your weight evenly between both feet and keeping the weight even between the heels and the balls of the feet.
  • Breathing is an excellent gauge of posture. If you’re breath feels shallow, you are probably trying too hard to fix your posture and getting stiff, so relax.
  • The simplest way to elongate your spine and prevent painful knots is to keep moving. Get up from your desk once an hour and make a cup of tea. Pull on your running shoes and jog home from work. Get up off the sofa and get some snacks from the corner shop – anything that prevents your spine from resting in one position for too long.

Thursday, 30 August 2018

Turn Your Walk into a Workout

Walking is as simple as it gets for exercise. All you need is a good, supportive pair of walking shoes. Just a few extra steps each day is a simple and easy way to take an active role in maintaining a significantly healthier life.

Set a baseline. If you're not active now, start walking three times a week at a stroll for 20 minutes. Work your way up to five or so times a week, 30 minutes per session, for a total of 2.5 to 3 hours per week.

If you're already fit, kick up the intensity by doing one or more of the following:
Speed up: The easiest way to up the ante is to simply walk faster.

You may want to try race walking, which burns more calories. Brisk walking at 4 miles an hour burns 334 calories, and strolling at 3 miles per hour burns 221 calories, according to the research.

Remember to pump your arms but keep the movement compact. The larger the arm swing, the harder it is to move them faster.

Tuesday, 28 August 2018

Aerobic Equipment at Home


Treadmills are the most popular type of aerobic equipment both at home and in gyms. Walking or running on a treadmill can strengthen your lower body and improve cardiovascular conditioning. Many treadmills have monitors to check your blood pressure and heart rate, and you can increase the intensity of your workout by changing the incline or the speed. A treadmill can range from a simple foot-powered belt on rollers to an electronic model that cost several thousand dollars and comes programmed for a variety of speeds, grades, and monitoring options, like telling you how many calories you’re burning.

Stair stepper

These machines put less stress on your knees than real stairs, but should be avoided if you have knee or hip problems. Stair climbers (which look like escalators) are fairly strenuous and may not be appropriate for a beginner.

Stationary bike

This type of low-impact aerobic equipment can be especially valuable if you have arthritis and are unable to walk for long periods of time. It is also a good choice if you are overweight because it gives your heart a workout without putting stress on your back, hips, and knees.

Elliptical trainer/cross trainer

These machines exercise both the upper and lower body, creating an excellent cardiovascular workout with low-impact, fluid body movements. Like the stair stepper, these aerobic machines can be fairly strenuous for a beginner, so you may want to try one out at a gym before buying one for home use.

Rowing or ski machine

Because you are using both your upper and lower body on these aerobic machines, you can burn a lot of calories as you tone major muscle groups and get a good cardiovascular workout. Both of these pieces of aerobic equipment require an above average amount of coordination to use properly.

Friday, 10 August 2018

Health And Fitness

Good health helps a person to live their life happy and fullest. Exercising and eating healthy will make your body stay strong and being good.

There are certain reasons that make our body worse and good by our daily routine.

Major reasons that lead our health condition worse:

                1. Stress: This leads to major illness in our body. Young age people often cause stress issues because of their studies and work nature.

                2. Consumption of unhealthy products: Intake of harmful substances like alcohol, cold beverages and fast foods makes the body worse.

                3. Lack of sleep: Medical experts suggest that a defined time of sleep is mandatory for good health. People make their sleep cycle changes with working late and using mobile phones.

Major reasons that lead our health condition good:

Regular Exercise:  Doing exercise in a routine manner will help the body to maintain good and healthy.

Saturday, 4 August 2018

Fitness gives you confidence

Though working out and keeping our body fit doesn’t actually keep our health in good condition but also that makes our self very confident.

#1 : Presenting ourself fit
            The practice of working out hard in the gym and making the body toned up with good physic will make us present fit in all occasions. Once we present our self in a bold and confident manner, the habit actually continues till the end.

#2 : Make use of Fitness Equipments
            Those who thinking that workouts are only for athletes and sports persons are not meant to be true. Making ourself fit with proper strength equipment was a prior rule to be live long with good health and great confident.

#3 : Stay away from the crowd
            The people who actually work out hard were likely to be more charming. Hence they wouldn’t be there in the usual crowd. They will be focused more.

#4 : Throw away the fear          
            Maintaining the body fit will threw away the fear from us. Gives us more strength and energy, which will help us to overcome with the fear we had and represent us more powerful.

#5 : Maintaining the Physic
            One who actually loves to be fit with their body, will never let the pride go off from them. Yep! Making our body toned up and fit was a real pride.

Monday, 30 July 2018


CrossFit is a tough workout that demands all-out physical exertion three to five days a week. The program is ideal for exercise enthusiasts who want to add intensity and diversity to their workout regimen. However, CrossFit is not recommended for those who are just starting to exercise or those who are resuming exercise after a long hiatus. You may need to work with a personal trainer to develop your mobility, stability, and movement skills before starting CrossFit.

CrossFit training workouts are typically short, lasting 20 minutes or less. The program combines strength training, speed training, explosive plyometrics, Olympic- and power-style weight lifting, gymnastics, endurance exercise, and bodyweight exercises. Movements used in CrossFit training routines include the following:
  •         Sprinting
  •          Rowing
  •          Climbing rope
  •          Jumping rope
  •          Flipping tires
  •          Carrying heavy objects

CrossFit routines generally consist of explosive exercises done in a circuit format. There is very little rest in between each exercise, so you get a great workout in a relatively short amount of time. The following is equipment commonly used during CrossFit training workouts:

  •          Kettlebells
  •          Barbells
  •          Dumbbells
  •          Boxes for box jumps
  •          Gymnastic rings
  •          Pull-up bars
  •          Rumble rollers
  •          Medicine balls
  •          Rowing machine

Welcare offers an array of CrossFit equipment and accessories. Whether you’re a beginner or a CrossFit Games competitor, Welcare can help you choose equipment that best suits your needs. Contact us for more information.