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We often see someone who has bad posture, such as body leaning forward, or bent body. In the parents, the landscape is more frightening when they take the trouble to pick up something on the floor, and also struggled to re-establish himself.

Do you think it all happened naturally? Indeed there are those who are born with such a posture. But it did not. A good posture is an integral part of physical and mental health. Poor posture can be corrected, because if not, bad posture, it will become permanent. You also suffer in the future.

A healthy posture requires practice by standing, walking, sitting, and lying, in a position that puts just a little tension in the muscles and ligaments that support it. The spine consists of 33 stacks of bone (called vertebrae, or vertebral column), which is supported by the discs. These discs, along with spinal fluid, protects the spinal nerves. However, this is not enough. Posture is you who will primarily protect the spine and other body parts from injury.

Poor posture will cause hot pain in the neck and shoulders, lower back pain, and headaches. Something must cause pain because there is something that triggered it. In this case, the pain can be cured by improving your posture. Good posture will not only relieve pain, but also increase your energy levels and digestion.

The body should have an alignment from head to toe. But when you bend to the keyboard or sitting slumped in a chair, over time the body alignment can change. Changes in this structure not only causes pain in the body, but also your overall health. By standing up or sitting up straight, you look taller, slimmer, younger, and more confident.

He also said several exercises can help stretch and strengthen the body into perfect parallel. However, you are advised to always check your posture during daily activities, so that eventually you got used to it. This you can train yourself to get a perfect posture:

* When standing, ears, shoulders, and hips, should be in a straight line.
* The chin and the head is not leaning forward.
* Stomach should be straight, directed to the spinal cord.
* Shoulders should be relaxed, pointing downwards with the open position (not bent forward).
* When standing, weight should be supported equally by both legs.
* When sitting, feet should be flat on the floor, and spine to rest in the back of the chair.
* At work, do not bend the neck to see the computer screen. Keep your back and neck straight.

Of course there are no offices that provide sleeping space for its employees (except maybe the offices in a creative field, which requires employees to work until late at night). But if this particular space is not provided, it could not hurt to try to create a comfortable corner to just close my eyes.

Finding time for dozing important, because according to this study gives many benefits. Among other things, increase productivity, improve memory, relieve stress, and reduce the risk of heart disease.

The name was chicken’s sleeping, of course you did not take too long for that. However, for this dozy provide maximum benefit, you need to follow the rules of the game:

* Limit time to 30 minutes. That is, 10 minutes to take you to natural sleep, and 20 minute to be fast asleep. The benefits of sleep for 50-20 minutes can be felt up to 3 hours. The mind is refreshed, the body was so fit. More than 30 minutes, you just have trouble waking up. Eyes should be forced to open, and the body so weak.

* Make yourself comfortable. Way, off your shoes, renggangkan belts, and if possible, adjust your seat to your body position is more comfortable for sleeping. The more comfortable you are, the easier you fall asleep. If you feel more secure and comfortable sleeping in the car, do not hesitate to do so.

* Do not sleep too late. Bed early will prevent you too soundly, and in itself more useful. You can become more alert, able to improve work performance, and accelerate response

You’ve just lost weight, and did not want to figure that lost weight back. What can you do to ensure that now the weight remains stable?

1. Build muscle mass
Maintain or increase your metabolism by building muscle mass. According to Emily Banes RD, dietitian at Houston Northwest Medical Center, the muscle has a higher metabolism than fat. So, if you do not train the body with weight training, start practicing this sport by adding types in your program. Add the numbers each time you start to feel capable.

2. Opponent with a glut of food
The study of 284 women aged 25-45 years at the University of Pittsburgh found that those who managed to keep his weight stay slim is they who ensure their food intake is food that is filling. Ways you can do is to keep intake rich in fiber, like fruits, vegetables, whole grains, and proteins.

3. Avoid temptation
Studies at the University of Pittsburgh was also discovered that women who are able to maintain their body weight is able to resist the temptation to eat foods that are forbidden. This does not mean should not eat sweet foods or carbohydrates at all, but rather to limit consumption and smarter to select the type of food. There are various ways to avoid temptation, one to plan the consumption of food before eating out, and banning favorite foods are fatty and high calorie from home.

4. Counting calories
One of the success in controlling body weight, according to the University of Pittsburgh, is counting calories. However, unfortunately, not given an explanation how to count calories per day. All we can do is predict if and to limit high-calorie foods, like sweets, fried, and carbohydrates. While a low-calorie, such as green vegetables, can be reproduced.

5. Plan meals ahead of time since
Diet to maintain body weight similar to the diet lowered body weight. By planning your meals, you can estimate the calories that you can insert into the body, and help you develop and manage the intake.

6. Additional minutes
The experts recommend physical activity for 30 minutes per day 5 times a week, with emphasis, the more you practice, the better your chances to maintain body weight. You can target more time for physical activity in a day.

7. Set servings
According to the health agency, Centers for Disease Control (CDC) of the United States, critical success factors a person lose weight is to measure food portions and fatty foods, especially foods with high calories. This does not mean you have to bring food scales anywhere, but you should be able to get used to measuring your own needs in a day, how much rice and side dishes that your body needs.

8. Weigh daily
Suggested also measure your body weight each day to determine the weight and increase. According to the CDC, which measures their body weight per day were more likely to maintain stable body weight than those who rarely weigh. Considering the body weight every day can help maintain body weight. Once there is an addition, you can directly reduce immediately. But for those who want to lose weight, weigh the body every day is not recommended.

9. Drink milk
According to a study of 338 adults, those who consume three or more servings of low-fat milk per day were more likely to control body weight than those who rarely drank milk, particularly for women because milk also can maintain bone health.

10. Make a plate as a measure
When you are unable to accurately calculate the caloric foods, recommended using the plate method as a guide to control the amount of food you consume. Tips for being a diet, do, make sure half of your plate consisting of vegetables and the rest divided into low-fat protein and whole grains.

Natalie Portman looks so supple and flexible as a ballerina playing the character in her latest film, Black Swan. Mary Helen Bowers, Natalie fitness trainer for the film, describes four key exercises to build her small frame looks sturdy, but still feminine. To begin the exercise, Mary, who is also the founder of Ballet Beautiful, said the capital only a mattress. Next, do the following exercises:

1. Extend your body
How, by stretching hands and feet, and do as if the spine, leg, and arm bones can be stretched to the maximum extent possible.

Stretching before and after exercise will keep your muscles remain supple, and help lengthen the lines of a ballerina’s limbs. Begin by lying on your back and lift one leg, ankle, pulling slowly toward the head. Try flexing your knees in the straight state. After that, replace it with the other leg.

2. Exercising your abdominal muscles
For a ballerina, the center of balance is everything. Creating a strong center of balance begins to build abdominal muscles strong.

Lie down with knees slightly bent and arms outstretched to the side of the body. Then, slowly lift your body with both legs and arms still in its original position. Contracted when your stomach will begin to bring their two arms are outstretched toward the abdomen. To maximize the contraction in the stomach, pull your stomach inward. Then, close and open your arms when raising and lowering the body onto the floor. Repeat 30 times.

3. Strengthens back muscles
Ballerina could be identified from a tight ass. To begin to shape your butt, start by putting both hands and knees on the floor, with body position as will crawl. Pull one knee to your chest, then extend your back leg straight back. Stretch the knee to the extent possible, then pull back toward the chest. Repeat 30 times, then replace the other leg.

4. Build muscle arm
Ballerina is also known by their posture for an elegant, powerful, and flexible. To establish such a posture, sit on the mat, then Extend legs straight ahead and place your hands just behind your hips, with fingers facing the outer edge of the mat.

Then lift your hips while flexing your elbows, keeping your shoulders open, and your neck elongated. Pull it firmly into the stomach, then bend your elbows slightly. Repeat this movement 30 times.

Heart disease is the first cause of death in men and women, and the percentage is greater than the other five causes of death combined! There are many things that affect the risk of heart disease, but it’s never too late to start maintaining heart health. Even small changes in lifestyle and diet alone can reduce the increased risk, namely:

1. Get enough sleep. Lack of sleep can increase the risk of raised blood pressure. Sleep makes the heart slows and blood pressure down.

2. High consumption of fruit. Vegetables and fruits have minerals called electrolytes and chemical substances called phytochemicals. All that protects cells from free radical damage. Bananas are rich in potassium helps lower blood pressure. Another study found that pomegranate juice may help shed fat deposits in the arteries. Morinda citrifolia fruit juice from the South Pacific that are used as traditional medicine for over 2,000 years, expressed to lower cholesterol.

3. Control of coffee consumption. Long-term caffeine consumption may not increase the risk of heart disease. The researchers analyzed the consumption of more than 128 thousand people and found no link between the amount they drink and the risk of heart attack. However, some experts do not agree with it. According to the results of other studies, drinking two cups before exercise actually reduces the body’s ability to increase blood flow to the heart. You should limit just three cups of coffee a day.

4. Reduce salt. According to the Ministry of Health United States, reduce salt to a third can lower heart disease risk by 40 percent. World Health Organization (WHO) itself explains that the country whose inhabitants consume three grams or less of salt a day tend to have a stable blood pressure until age 65.

5. Measure waist circumference. Measuring waist-hip ratio is the best way to see the risk of heart disease. This statement provided by The Lancet, the prestigious medical journal world. This method is more reliable than the measurement of body mass index or weight. For men, waist circumference is safe from heart disease can not be longer than 90 cm. While women can not be longer than 80 cm. Most forms of heart disease correlated with fat around the abdomen. So the distended had a risk three times as a stroke or heart.