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MILLENNIUM BEAUTY Water Aerobics����Top 20 Benefits of Exercise����That Lifetime Glow����Healing Arthritis the natural way WATER AEROBICS If you are looking for a good all-around form of aerobic exercise, why not try water aerobics? Running, jogging and walking underwater in a pool not only strengthens the leg and hip muscles - the quadriceps, hamstrings and gluteals - but helps to develop cardiorespiratory fitness. If you are a novice to this form of exercise, the key is to take it easy at the start. At first, lightly exercise in the shallow end -- walking at this stage will be enough. As your confidence improves, move gradually to thigh-deep then chest deep water, increasing your speed as you do so. Whilst moving, aim to use the water as resistance, landing in a heel-ball-toe action and maintaining an upright stance. Pump your arms as if walking or jogging on land. Once you have developed a good technique which is comfortable for you, aim to walk or jog underwater for between 20 to 40 minutes per exercise session. Water aerobics has an added benefit -- it enables you to burn up calories much more efficiently. Compare the following estimates of calorie consumption for a 30 minute workout. Land walking: 135 calories Deep water walking 264 calories Jogging on land 240 calories Deep water jogging 340 calories So, why not seek out classes in your local area? TOP � TOP 20 BENEFITS OF EXERCISE 1. Elevates your metabolism so that you burn more calories everyday. 2. Increases your aerobic capacity (fitness level). This gives you the ability to go through your day with less relative energy expenditure. This enables a "fit" person to have more energy at the end of the day and to get more accomplished during the day with less fatigue. 3. Maintains, tones, and strengthens your muscle. Exercise also increases your muscular endurance. 4. Decreases your blood pressure. 5. Increases the oxidation (breakdown and use) of fat. 6. Increases HDL (good) cholesterol. 7. Makes the heart a more efficient pump by increasing stroke volume. 8. Increases hemoglobin concentration in your blood. Hemoglobin is part of the red blood cell that carries oxygen from the lungs to the rest of the body. 9. Decreases the tendency of the blood to clot in the blood vessels. This is important because small clots traveling in the blood are often the cause of heart attacks and strokes. 10. Increases the strength of the bones. 11. Causes the development of new blood vessels in the heart and other muscles. 12. Enlarges the arteries that supply blood to the heart. 13. Decreases blood levels of triglycerides (fat). 14. Improves control of blood sugar. 15. Improves sleep patterns. 16. Increases the efficiency of the digestive system which may reduce the incidence of colon cancer. 17. Increases the thickness of cartilage in joints which has a protective effect on the joints. 18. Decreases a woman's risk of developing endometriosis by 50 percent. 19. Increases the amount of blood that flows to the skin making it look and feel healthier. 20. Exercise, in addition to all the physiological and anatomical benefits, just makes you feel GREAT! TOP THAT LIFETIME GLOW It is said there are no short cut methods to achieve an always-glowing skin. This is not strictly true, as there are a main general rules we can follow in our everyday life ot help our skin glow for life. There are three vital steps----right food, exercise and good sleep. Our daily fare must be healthy and full of fibre. Foods like cereal, fruits, yoogurt, dried fruits and raw vegetables provide healthy and fibrus quality. Allow your eating patterns to remain the same but add the above foods in small proportions to provide your body with healthy foods. Water is essential to eliminate toxin waste substances. Instead of tea and coffee drink plenty of water. Water also helps to regulate body temperture. Exercise ! Walking is the best exercise you can give your cardiovascular system. Walk in the garden is less exerting but will improve your eyesight and freshen your breath.The coolest way to exercise during the summer is by swimming. This helps to tone body muscles or ligaments. Always use a loofah in the bath. This helps blood circulation and also removes dead cells, providing smoothness and a natural sheen to the skin. Shampoo hair at least three times a week. Weekly oil massage will help hair remain in good condition. Always brush hair at least three times a day as this stimulate hair growth improves blood circulation and reduces dandruff. try these hair packs : OILY HAIR PACK: Use henna paste mixed with cffee.Leave for 15 minutes. Do this every week oiliness will reduce. DRY HAIR PACK: Mix yolk f an egg with one teaspoon brandy. Rub all over the scalp. Yogurt pack can also be used to conditioned. Never omit to moisturise your body as this dries skin further.Prepare a good body lotion made of half a litre of olive oil, one and half tablespoon lemon juice and one teaspoon glycerine. Shake this mixture thoroughly. Before every bath rub this lotion on your body and always use mild soaps in the bath as highly perfumed soaps dry skin. A warning about swimming in pols. Chlorinated pools harm hair, skin and nails. Always wear a shower cap to protect hair. Nails should be moisturised with oil and the body should be covered with moisturiser as the chlorine causes itchiness and dryness. Sleep is a beauty pill. Enough sleep affects how you look. Your body needs sleep to get rid of skin waste and to circulate minerals, vitamins and hormones in the skin. If sleep time is reduced all the these things are not circulated , the blood capillaries are contracted and the skin tissues sag and retain fluids that cause puffiness. No matter what your living pattern is try grabbing as much sleep as possible. During the day, induce sleep with a herbal tea drink. Herbal teas calmm the nerves and release tension. TOP * HEALING ARTHRITIS THE NATURAL WAY * Many people start to feel pain and stiffeness in their bodies over time. Their bodies ache and there is tenderness in the joints. Sometimes their hands, knees or hips get sore and are hard to move . These people may have Arthritis. What is actually Arthritis ? Arthritis is an ailment that can cause pain and swelling in your joints. Joints are places where two bones meet, such as your elbow or knee. Not only this, but some kind of Arthritis can cause problems in other organs, such as your eyes or in your chest and it can affect your skin as well. These problems may be caused by inflammation a swelling that can include pain or redness, loose weight, have trouble breathing and get a rash or itch. These symptons may also be signs of other illnesses. Individals who think that Arthritis occurs only when one gets old seriously need to change their opinion. Along with old peolpe, young children and adults are also susceptible to this devastating condition. Western medicine still has too find a treatment to deal with this weakening condition. But herbal medicine has proved to be the most outstanding type of therapy to deal with Arthritis. Herbs or other supplements for pain should be bought after consulting the doctor for only a doctor can tell if you have Arthritis or a related common condition. There are several kinds of arthritis. The two most common ones are Rheumatoid Arthritis: happens when the body's defence system doesn't work properly. It affects joints, bones and organs and symptons may be feeling sick, fever or tired and Osteoarthritis: Results from old age affects fingers, knees and hip.Usually with those who are into sports and constrution work. You can feel better ! Arthritis can damage your joints, organs and skin. There are things you can do to keep the damage from getting worse. They might also make you feel better. Try to keep your weight in control, it can be a stress on your knees and hips and that will hurt. Exercise. Moving all your joints will help you. Going foor a walk everyday will help too.The doctor can pin point for you how to move more easily. Take your medicines when and how you are suppoosed too. They can help reduce pain and stiffness. Try takingg a warm shower in the morning. Regular visits to the doctor are essential TOP ** *** **

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