Your hectic lifestyle can make it hard to eat right and get the nutrition you need for that superhero-style energy level. Skipping those fast food runs and packing your own lunch for the day is an easy way to keep your energy running in high gear. Plus, it limits your chances of overeating at the next meal.

High-protein snacks, fresh fruits and vegetables and plenty of water and green tea on hand can help you snack smart throughout the day. Here are some easy ways to keep up with those healthy eating goals as you tackle those busy days ahead:

Stock up on your favorite snacks - A Burton Lil' Buddy bag is all you need to stock up on your favorite snacks and drinks so you're always prepared for those hunger pangs that creep up at the last minute. These types of bags are convenient and easy to stash away under the car seat or even under your desk at work. You don't have any excuse to forget about those carrots and celery sticks, or even load up on a few cans of green tea for the day!

Make a point about protein - Eating more protein can curb hunger pangs and keep your energy levels up even during that afternoon slump. High-protein snacks such as string cheese, beef jerky and low-fat yogurt are healthy snacks that can get you through the day with flying colors.

Skip the heavy lunch - Eating lunch that's loaded with carbs is a surefire way to snooze through the remainder of the day and take away from your productivity. Eat a light and healthy lunch that contains plenty of protein (see above.) Packing your own lunch is a surefire way to keep up with your healthy intentions. Try salads, stuffed pita bread or even a healthy wrap so you can say goodbye to take out for good.

Avoid the sugar-caffeine buzz - It's tempting to load up on sugar and caffeine when energy levels run low, but this can only put you on an addictive high-low cycle. Skip this altogether by eating plenty of fruit for energy and noshing on those healthy snacks throughout the day.

It's easy enough to commit to a fresh new workout routine or fitness resolution to get in tip-top shape for the season ahead, but when it comes to strapping on those running shoes at the wee hour of 5 a.m. and heading to the gym, motivation levels can hit an all-time low. In most cases, making the decision to jump into a new workout routine is much easier than actually making it to that next workout or even getting through it. If you're less than excited about trading in snooze time for an early morning cardio blast, here are a few ways to stick with those good intentions and get started on your fitness quest:

1. Pick up some new gear:
Nothing beats some a snazzy new pair of shoes or a new gym outfit, a quick way to brighten up those grueling days on the treadmill and look great while you sweat away the pounds. It won't take much to get started on your workout wardrobe, just a few new shirts, shorts and a new pair of athletic shoes can be enough to help you take a big leap in the right direction. It's just like dressing for success; when you're preparing to reach your goals with a positive mindset, you're much more likely to get there. Fast.

2. Eat like a star:
When energy levels plummet or you're on a sugar high-low rollercoaster all day, making it through a workout can be an impossible task. Make sure you're eating enough protein and cutting back on the extras - sugars, fats and junk food - so you have enough energy to get through the day, your workout and then some. Don't forget to guzzle down a few bottles of water throughout the day either - sometimes that in itself is your instant picker-upper.

3. Focus on the goal:
Whether your goal is to lose weight, train for a marathon or just feel like an Olympic champion, keep your eye on the prize. Imagining yourself reaching your goal day in, day out can be enough to keep you chugging along on all eight cylinders. Positive visualization works for athletes and champions; it could work for you too.

With the busy lives people live today, stress has become a big buzz word. Stress, stress, stress! But what exactly are we talking about? According to the Merriam-Webster Dictionary, stress is "a physical, chemical or emotional factor that causes bodily or mental tension and may be a factor in disease causation." Ouch! We all know that the emotional and physical toll of stress can be great, from headaches to ulcers. But what can we actually do about it? Many of us have families, jobs and other things that are an inherent part of our lives, so eliminating the stress altogether is impossible. Fortunately, there are a lot of real things you can do to reduce stress and its impact, all while keeping your life (and sanity) intact.

Don't Add To Your Load
As I mentioned, a lot of factors that cause day-to-day stress are here to stay. But, if you take a closer look, you may find there are ways you can eliminate some stress without compromising your quality of life. Take a few minutes to jot down what, or who, causes you to stress out. Then ask yourself which things you have control over and which you don't. Procrastinating, consuming too much sugar and caffeine and not budgeting your money can all complicate an already stressful day. Instead of looking at the things that stress you out, look to the root of the problems. You may have more control than you think. If a messy house has you pulling out your hair, a weekly list of what needs to be cleaned when can add to your sense of control, thereby reducing your stress.

Find The Stress Reducers That Work For You
Marketers use the term "stress reduction" to sell everything from lotion to herbal supplements. But many things that are supposed to reduce stress just don't do the trick, and the same techniques won't work for everyone. A few ideas to try and tweak are aromatherapy candles, percussion or chair massagers, hot baths or showers, meditation, keeping a journal and exercising. The best stress reducer, of course, is the one that works for you.

Everyone understands the importance of a healthier lifestyle. But, let's face it. Giving up all those bad habits at once is just too much to ask. Trust me. There have been times when I've given up every bit of candy and snacks to try to be healthier, not to mention smaller. Guess what? It never worked. A healthier lifestyle isn't meant to happen overnight. What does work is making one change at a time.

Each week, this blog will offer up advice on a lifestyle change that will make you healthier. I will explain the challenges involved with each change, as well as ways to overcome them. So, without further ado, let's move on to this week's healthy lifestyle change.

During the fall of 2001, I made three trips to the ER. I felt absolutely horrible, but none of the doctors were able to pinpoint what was wrong. At the last visit, they finally discovered the problem. I was dehydrated. The dehydration was to the point that I was dizzy and sick constantly. I was also weak and was having vision problems. I was stunned. After all, I drank around 6 cans of soda each day. According to the doctor, that was the problem. Caffeine had caused the dehydration. But, I must admit that I went back to caffeine. Caffeine is addictive after all. In 2003, I had more health issues. A painful lump appeared on my breast. Luckily, it turns out that it was only a cyst. I was told to stop drinking caffeine and the cyst went away.

What's the point in telling you all this? The point is to make you understand the need to drop caffeine from your lifestyle. Caffeine causes health problems, plain and simple. How can you stop though? What worked for me is cutting cold turkey. Trying to wean yourself off caffeine doesn't work. Switch your drinks to caffeine-free versions (they taste just as good). You will have a headache for a few days, but you'll also sleep a lot better. Slip into a comfortable pair of pajamas and enjoy your healthier lifestyle.

For baby boomers, health and fitness after 50 does not have to be drudgery or an impossible task. More and more baby boomers are getting on board and starting physical fitness programs to boost, not only the quality of life, but also their immunity and overall wellness.

Health and fitness after 50 are qualities that help to ensure not only a better life but also help one to garner more self-confidence and feelings of overall well being. The better an individual feels the more pride one feels and with that comes a more positive outlook on life in general.

Baby boomers can take charge of their health and fitness after 50 by beginning something as simple as a daily walking routine. First, clear the program through your physician. Once you have the go ahead from your doctor, purchase a pair of good walking shoes that fit well. Decide whether you will walk on a trail, in your local neighborhood or on a school track. If this is the first time you have walked for health and fitness after 50, a track is probably a good choice.

Walking is one of the best exercises and provides an excellent time for baby boomers to not only begin the road to health fitness after 50, but also the perfect time to enjoy nature. If your plan is to walk alone, this is also a perfect time to meditate. If you plan to walk with a friend or mate that has the same outlook towards health and fitness after 50, a walking routine can be a time to look forward to for bonding and sharing. Try to walk at least three times a week for one hour, increasing the speed of your pace as you become more accustomed to the routine.

You will find once you begin the journey to health and fitness after 50 that the habit will quickly become your lifestyle. A walking program not only contributes to leading a healthy lifestyle as a baby boomer but also helps to ensure a better quality of life and also lowers cholesterol and stress.

Concentrating on one area of the body is great for building taut thighs, six-pack abs and a rock-solid chest, but how do you know if you're overdoing it?

Exercise gurus are always telling you to "feel the burn," but that burning sensation can swiftly become chronic pain if you don't exercise properly. Aimed exercise is supposed to target a specific muscle or group of muscles that has given you problems in the past, or that can help you excel at a sport you love. However, too much concentration is bad for the body.

After all, how much good will you be lying in a bed or lounging on the couch watching Judge Judy? Before you start an aimed exercise program for your legs, buttocks, abs, chest or any other part of your body, consider your starting threshold. How much pressure can you take before you crumple to the floor in pain? The exercise program you devise should never take you to that point, and you shouldn't feel too stiff to move in the morning when you wake up.

A better idea is to start small, with aimed exercise that doesn't tax you much at all. You'll start to get a feel for how much you can handle, at which point you can gradually increase your reps or weight, depending on the exercise. For example, if 25-pound weights feel light as a feather when you're doing shoulder presses, increase the weight to 35 pounds for two sessions, then go up to 40.

Also, aimed exercise is not meant to be used every single day. You shouldn't be focusing entirely on your abs seven days a week, for example, because you'll overdo it and neglect other important muscle groups. Instead, try spreading out your aimed exercise program five days a week, leaving one day for abs, one day for thighs, and so on.

Or, if you prefer, do aimed exercise on that one stubborn muscle group two days a week, then leave another three for cardio and more well-rounded exercise. The goal is to strengthen or tone a particular muscle group, while furthering your health and fitness in other areas as you progress.

If you adopt a healthy exercise routine that doesn't leave you exhausted and in pain, you'll be more likely to stick with the program for the rest of your life.

Exercises for your arms and back will become easier if you also focus on your shoulders, building strength and flexibility.

Without strong shoulder muscles, it can be difficult to properly execute even normal, everyday movements, let alone sports or other athletic activities. When your shoulders are flexible and strong, you'll have an easier time with things like lifting, pushing and pulling.

Shoulder exercises should involve all of the muscles associated with your shoulders, including the anterior deltoids, the lateral deltoids, the posterior deltoids and the supraspinatus (rotary cuff). These muscles work in unison to provide your shoulders with maximum elasticity.

One of the most popular shoulder exercises is the shoulder press, which can be executed either with dumbbells or with a barbell. Hold the bar(s) so that your hands are slightly shoulder-width apart in an overhand grip. Starting with the bar(s) at chest level, push up until your arms are nearly straight overhead, then lower them slowly again to chest height.

In a variation of the shoulder press exercise, hold a barbell behind your neck, then raise the bar slowly until your arms are nearly straight, lowering again. This focuses more on the anterior deltoids and should not be attempted without a spotter.

If you'd like to focus on the lateral deltoids, you might try the upright row in your regimen of shoulder exercises. With this movement, grasp a barbell or two dumbbells in an overhand grip, with your hands approximately shoulder-width apart. Then lift your hands until they are tucked just underneath your chin, and lower slowly back to waist-height. Your wrists will flex into a "puppy dog" position on the upswing of this movement.

And finally, for your rotary cuff, this shoulder exercise can be done either lying down or standing up, using one dumbbell at a time. When lying on your side, rest your head on your bottom hand, elbow extended above your head, and separate your legs so that the top ankle is about one foot behind the bottom ankle. Hold a dumbbell even with your hip, then slowly raise it until your hand is above your head. Lower slowly. For best results, concentrate on bringing your hand slightly behind your head on the upswing.

These shoulder exercises should make your more limber and supple in other exercises, and will increase both strength and flexibility.

Is the daily, 9-5 office schedule the reason for those pounds around the waistline? Sitting behind a desk all day puts you at high-risk for an unhealthy lifestyle, especially when you're dealing with all those extra business lunches, snack attacks when stress levels run high, and only a ten-minute break to get up, walk around and stretch.

If you're not an early riser for the gym each day, or are wiped out after a day at the office, making the best of lunch hour may be the only way to squeeze in a workout. Consider these simple exercises for a real power-hour over lunch:

1. The Stairwell Calorie-Burner.
Head to the stairwell for a quick lower body workout that's sure to kick the metabolism into high gear. Walking up and down stairs at a steady pace can give your glutes, hamstrings and calves a quick aerobic fix, improve circulation and even elevate the heart rate for a mini-cardio routine.

2. The Parking Lot Circuit.
Head to the office parking lot for a speedwalking routine up and down the lanes. Just steer clear of traffic as you weave in and out of parked cars; this routine can help increase your heart rate and take those energy levels up a notch.

3. The Hallway Power Walk.
If the office building has long hallways, consider trekking across the buildings and departments for a quick power-walking session. Just maintain a steady pace as you wave to fellow coworkers. You can also use this one as a way to greet departments you otherwise would never see.

4. The Lunchtime Lift.
If you can get to a local gym or fitness center, try a quick weightlifting routine that targets core muscle groups in the arms, legs and back. Even 15-20 minutes of focused lifting can elevate the heart rate, boost the metabolism and ward off hunger for hours afterwards.

5. Jog Around the Block.
Grab those running shoes and change into your workout gear for a quick jog or run around the block at the office. If the office has a workout room, even better. Just jump onto the treadmill for a quick 15-20 minute cardio blast that will help clear your mind, reduce stress and keep you focused for the rest of the day.

When sinful treats and fast food lunches fill up your days at the office, it's hard to stick with a healthy diet. Just make sure you steer clear of these seven deadly diet sins to keep your healthy motives on track.

When you're bombarded with sinful treats from well-meaning coworkers or heading off on yet another fast food lunch for a mid-day refueling session, sticking with a healthy diet at the office may seem impossible.

Eating out regularly and snacking on sugary foods throughout the day is the fast track to weight gain, and day-to-day stresses can make it even harder to stick with a diet plan. When you're stuck behind a desk all day, one of the keys to staying fit is to steer clear of the deadliest diet sins - the fat traps at the office holding you back from getting in shape. Here are just seven deadly diet sins to avoid at the office:

1. Morning Donuts. Those Monday morning meetings can quickly turn into a diet catastrophe with the donut plate, that innocent-looking platter of sugar and fat-laden treats to accompany your coffee.

2. Birthday Treats. Coworkers' birthdays are the easiest way to fall off your diet course, but all those baked goodies can easily add up to extra pounds around the waistline.

3. Vending Machine Snackfest. When stress levels run amock, it's easy to head off to the vending machine for a quick snack. Unless you're craving granola bars or a bag of pretzels, you'll be vulnerable to potato chips, cream-filled cakes and candy bars that can do more harm than good.

4. Soda Pick-Me-Ups. Loading up on sugar and caffeine might help you get through the day, but they won't be helping your fitness aspirations. Sugary soda will also take you on a sugar high-low ride, leaving you even more vulnerable to overeating when you crash.

5. Mid-afternoon Chocolate Attacks. When a negative mood and low energy levels unite, you may be at risk for a chocolate fix. The mid-afternoon slump is the window of opportunity for the devil's food indulgences, so eat a healthy lunch to combat cravings for good.

6. Candy Jar Social Hour. When coworkers serve up candy and sugary treats at their desk, make sure to say 'thanks, but no thanks' to avoid a diet catastrophe.

7. The Office Bake-Off. While it's hard to resist your colleague's homemade chocolate brownies, 'just saying no' can help you say 'yes' to a healthier body in a few short weeks.

If you're a walking enthusiast - the type that's hitting the next trail on the weekends or heading out for a walk at sunrise each day - make sure your feet are ready for the challenge with these foot care tips.

Walking is a great way to stay in shape and keep you healthy, but it does put some pressure on your feet. If you're a walking enthusiast, the type that's hitting the next trail on the weekends or heading out for a walk at sunrise each day, make sure your feet are ready for the challenge! From soaking your feet in a foot bath to wearing the right footwear, here are some simple ways to keep feet happy on your daily or weekly treks:

1. Buy cushioned insoles. No matter how comfortable those walking shoes may be, long-distance walks may require some extra support. Buy a pair of cushioned insoles made with gel-like materials that provide support for you instep and balls of your feet. Just make sure you purchase a pair that are thick but still give your feet plenty of room to breathe, and take them out of the shoes when not in use.

2. Skip the heels. Walking long distances can put stress on your knees, ankles and calves. Adding pressure to the arch can make it difficult to maintain a healthy stride and puts excess pressure on the balls of your feet. Pick a pair of walking shoes that are flat; platform styles with a 1 to 2-inch heel can still support you as long as they're made with thicker soles.

3. Give your feet a bath! A long walk or trek across challenging trails can put extra stress on your feet and ankles, so a soothing, relaxing foot bath can help melt the stress away and keep your feet in great shape. Try a foot soak or indulge in a spa foot bath that helps soothe tired and aching feet within minutes.

4. Moisturize before and after. Keep feet healthy and flexible with a moisturizing foot cream or body butter. Moisturizing your feet regularly helps keep them supple and pliable, reducing the risk of injury during stressful activities.

5. Take care of blisters. Blisters on your feet will only get worse without proper care and cleaning; make sure your feet are wrapped in bandages when needed so you can protect blisters from getting worse during your walk.

If one of your target areas of exercise is your chest, you are likely looking to add both muscle mass and definition to your pectoral muscles. Whether you're a professional body builder or simply an active human being, your chest muscles accentuate your upper body strength and provide flexion to your movements.

Great chest exercises engage both chest muscles - the major and minor pectoralis - by creating tension. Most will use machines either at the gym or in your home, though you can also improvise and use household items to bolster your workouts. It is usually a good idea to purchase a quality set of dumbbells if you are interested in working out your pecs.

Inclined Flies

One of the most basic chest exercises that you can start with is the inclined flies, which can be performed either on an inclined workout bench or on an inclined chair. Lie down with your back flat against the incline and your legs either straight out in front of you or planted on the ground at your sides. Put one dumbbell in each hand, and ask a spotter to stand at your head.

Lift your arms up above your head with the dumbbells in hand, but do not lock your elbows. Then slowly but steadily move your arms apart until your upper arms are parallel with the ceiling, keeping your palms turned toward one another. You should feel the burn in both your chest and your arms, and your elbows should be bent at an almost 90-degree angle. Then, slowly bring your arms back above your head to complete themovement.

Push-Ups

There are some chest exercises that you can fit in anywhere during the day without the need for complex machinery. Push-ups are a tried-and-true favorite that can strengthen the pecs faster than anything else, as long as you're doing them correctly. Once you've gotten to the point where regular push-ups don't cause you any strain, you can do them with your feet on a bench for declined push-ups to make them more difficult.

For these chest exercises, place your hands directly underneath your shoulders, and make sure your back is straight through the entire movement. Raise yourself up until your elbows are nearly locked, then lower yourself until your nose almost touches the floor, then back up again. You can hold for a two-count on the downside of the push-up if it makes it more challenging.

You can also liven up the traditional push-up with an exercise ball, which lifts your legs higher than a standard workbench to work your lower pectoral muscles. This type of chest exercise will help provide the definition you're seeking, and will ensure a well-rounded workout.

Chest exercises are often forgotten in a standard workout regimen, so make sure you devote ten or fifteen minutes to this every time you hit the gym. Within just a few weeks, you should start to notice a difference.

Keeping up with your fitness agenda can take second place when looming deadlines, endless meetings and a never ending to-do list fill up the calendar. Make sure you steer clear of these five fat traps and keep your fitness resolution with ease!

Keeping up with your fitness agenda can take second place when looming deadlines, endless meetings and a never ending to-do list fill up the calendar. While some of us can sneak in some gym time during lunch hour or after work, it's the eight hours <em>at </em>work that usually sabotage most of our efforts to stay in shape and ward off excess pounds.

When you've got a busy schedule to manage, steer clear of these five fat traps so you can stick with your fitness goals with ease:

Fat Trap #1: Free Donuts and Bagels at the Morning Meeting

Starting the day with a sugar laden donut or high-carb bagel may help you wake up, but it could be the ultimate saboteur to your diet plan. Eating too much sugar at once can get you on the high end of a sugar high-low cycle, leaving you to crash a few hours later.

Solution: Skip the freebies at the office and eat a healthy breakfast before leaving home. Try oatmeal with fruit or an egg white omelet to supercharge your day.

Fat Trap #2: Staying Stuck Behind the Desk for Eight Hours Straight

No matter how big that pile of work may be, you don't have to stay glued to the computer screen or shuffling papers behind a desk for hours on end. Sitting in one place for extended periods of time burns very few calories per hour, and can leave you feeling tired and stressed.

Solution:Take frequent breaks to walk around, run an errand or just visit a few people in other departments. Increasing your heart rate even slightly can help keep your mind fresh and keep those calories burning at a steady rate.

Fat Trap #3: Lunch Meetings

'Let's do lunch!' may be the mantra at your office, but it's easy to overeat on unhealthy foods when you're heading off to restaurants, or worse - fast food places.

Solution: Pack a lunch the night before so you always have a healthy choice at hand. Avoid eating out more than once or twice per week so you can extend some control on what you eat during your mid-day meal.

Fat Trap #4: The Candy Jar

It's only natural to reach for the sugar during the mid-afternoon slump, but the combination of sugar, chocolate and fat can do more harm than good - no matter how great you feel right after your treat. Calories from 'just a few' miniature candy bars or hard candies can quickly add up and put a damper on your healthy eating plans.<br><em>

Solution: Steer clear of the candy jar and don't keep one within easy reach. Try a healthier afternoon pick-me-up such as an apple, healthy protein such as string cheese or yogurt, or even a handful of nuts for a satisfying treat.

Fat Trap #5: Snacking when Stressed

When the pressure's on and you need a boost of energy, it's easy to head to the snack machine for some instant fuel. Only trouble is, that vending machine is probably full of sugary treats and fattening salty snacks that will only tide you over for an hour or two.

Solution: Anticipate a snack attack and pack accordingly; pick up fresh fruit salad, vegetables, granola bars, low fat popcorn or even miniature boxes of cereal to snack on when stress levels run high. The 'crunch' factor alone can help reduce stress and satisfy those cravings.

When you're stuck behind a desk all day, it's easy to fall into dozens of fat traps that can leave you with extra weight in a few short months. Stay a step ahead of the weight gain trends at the office by avoiding these common fat traps.

When warm weather arrives, nothing beats the refreshing taste of a salad.

When warm weather arrives, nothing beats the refreshing taste of a salad. Salads are quick and extremely healthy. Best of all, they're the type of meal that requires little to no cooking. In just a few minutes, you can prepare a meal that your family will love.

Obviously, the most popular salad choice is a lettuce based salad. Just because this choice is so obvious doesn't mean that the taste has to be boring. There are several ways to spice up a classic salad. With just a few unexpected ingredients, you can turn a classic meal into something new.

A Vision of Fall Salad
Serves 4

During the warm summer months, it's nice to sit back and think about the weather of fall. What better way to that than to create a salad that includes classic fall flavors?

• 8 cups of romaine lettuce, chopped
• 2 cups of green apples, thinly sliced
• 1 cup of roasted turkey breast, cubed
• 1 cup of dried cranberries
• 1 cup of cinnamon sugar pecans, coarsely chopped
• 8 tablespoons of orange vinaigrette

1. Layer the romaine lettuce, sliced apples, turkey breast, cranberries, and pecans on four plates.

2. Measure the salad dressing into small cups and place on the side of the salad.

3. Serve with whole wheat rolls.

Tip: You can roast a boneless turkey breast the night before, you can use leftover turkey, or you can even visit the deli and have them cut thick pieces of turkey luncheon meat.

While lettuce based salads may be the most popular choice, they aren't the only choice available. Many people enjoy pasta salad as a side dish, but why not make it into the main course? You can even prepare this meal the night before so that it's ready when you get home the next day.

Chicken with a Bowtie Salad
Serves 4

Your children will love this recipe simply because it has a fun name. You'll love this salad because it's a great way to sneak vegetables into their diet.

• 4 cups of dry whole wheat bowtie pasta
• 12 ounces of refrigerated southwestern chicken strips
• 2 cups of grape tomatoes
• 1 cup of yellow bell pepper, chopped fine
• 1 cup green onions, sliced
• 1 cup of low-fat ranch dressing

1. Prepare the bowtie pasta according to the package directions and let cool.

2. In a large bowl, combine the bowtie pasta with the rest of the ingredients.

3. Refrigerate for at least two hour

4. Serve with cornbread muffins or garlic bread.

When preparing a salad for supper, why not round out the meal with quick and healthy fruit salad?

Creamy Berry Salad
Serves 4

Your kids won't mind having fruit for dessert when you doll it up a bit.

• 1 cup of strawberries, sliced
• 1 cup of blackberries
• 1 cup of raspberries
• 1 cup of blueberries
• 2 cup of fat-free vanilla yogurt and honey, to taste.

1. Combine the berries and place in four bowls.
2. Drizzle with yogurt and honey.

Happy warm weather eating!

If you have any recipes ideas, improvements, suggestions, please comment below and let us know! Let us in on some of your secret recipes!

Have you ever experienced chronic back pain? Even if you haven't, back exercises can make the rest of your exercise program run more smoothly, and will set the stage for a healthier you.

Have you ever experienced chronic back pain? Do you need to sit down after loading a sinkful of dishes into the dishwater? The spine and the muscles surrounding it are far more vulnerable than most of us would care to admit, and much of the back pain experienced by adults is due to a lack of proper muscular development.

Aimed exercise is usually targeted at areas of the body that make us feel unattractive. The buttocks, thighs, abs and calves receive most of the workout because they can balloon up and trim down from one season to the next. However, if you want to make exercising easier and more productive, you'll target your back muscles as well.

From Top to Bottom

When you decide to use aimed exercise to target your back, it's easy to focus on the area that causes you the most discomfort. For example, if you are always experiencing pain in your lower back, you'll probably seek exercises that target the lower back. However, the back muscles all work together, and discomfort in one area can actually be indicative of a weakness in another area.

The best way to shape this type of exercise plan is to find exercises that will benefit as many of the back muscles as possible, which usually means a wide variety of simple exercises. Furthermore, these exercises are most beneficial when observed on a daily basis, and in as little time as possible. Just carve out a fifteen-minute niche in your day, and dedicate that time to back exercises.

Simple Lower Back Stretch

To exercise your back, start by stretching the lower quadrant of your spine in preparation for more difficult movements. Lie on your back with your knees bent and your feet planted on the floor about hip-width apart.

Slowly lift your right knee and pull it to your chest, lacing your fingers around the knee and holding for 10-15 seconds. Then release slowly back to the floor and repeat with the left leg. As you grow more comfortable with this exercise, lift both knees at the same time. Additionally, you can lower both knees to one side or the other, rotating the muscles in your back for further stretch

Arch Exercise

Continuing with the lower back, lie down flat on the floor like in the previous exercise, with your knees bent and your feet planted squarely on the floor. Lift your pelvis toward the ceiling, tightening your lower back muscles and without using your feet to push your body upward. Your buttocks should not come off the floor, but it will create an arch in your middle back. Hold for 10 seconds.

Next, lower your pelvis back to its natural position, then stretch the other way, pushing your lower back toward the floor as tightly as it will go. Hold again for 10 seconds. This back exercise increases flexibility and will, as an added bonus, work your abdominals.

The Bridge

Remaining in the same position on the floor, we're going to try a yoga position next. This time, rather than arching your back away from the floor, you're going to lift your lower back and buttocks until your body creates an inclined "ramp" from shoulders to knees. Essentially, this back exercise will stretch out the entire back, while providing some strength training at the same time.

This exercise should be held longer than the previous two, usually for three or four deep and relaxing breaths. When you release yourself from the position, do so slowly-never flop back onto the floor. For this to work properly, keep your arms slightly spread and flat on the floor during the entire exercise.

Moving Forward

The three exercises above are simple and are meant to help introduce you to the world of back exercises, which can increase in complexity. The goal, however, is not to develop rock-hard back muscles, but to provide your body with the flexibility it needs to accurately perform other forms of exercise. Once your back is strong and dependable, you'll find your entire exercise program runs more smoothly.

Low-impact exercise ideas and benefits.

Despite what you may think or may have been taught in physical education class, low-impact exercises can definitely help you get in shape and become much healthier.

Low-impact are not just for people with physical limitations. They can be great for anyone: if you are just starting an exercise routine or you just want a couple of workout days that are less stressful on your body, low-impact exercises may be for you. Low-impact exercises are a lot easier on your joints and less stressful on your body overall. Unlike running, low-impact exercises won't jar your body and put strain on your joints and muscle groups. There are quite a few low-impact exercises that you can do. Add a variety of different low-impact exercises to mix up your fitness routine.

Water aerobics is an excellent choice for a low-impact exercise. Doing aerobics submerged in water lets you work your entire body - without the strain of pounding the ground. The water acts as a resistance but not so much that it strains your body. You can definitely get a full-body workout doing water aerobics. Plus, it's fun to play around in the water like you are a kid again. Most gyms that have swimming pools offer some kind of water aerobics class.

Swimming is another great low-impact exercise that is easy on your joints and will work your entire body. You will work your arms, your legs and your core while swimming. Swimming also raises your heart rate and puts you into calorie-burning mode. Most gyms with swimming pools offer times when you can free swim laps in the pool. If you do not know how to properly swim, classes are also available at recreation centers and local gyms.

Yoga is a very popular low-impact exercise. Yoga focuses on your breathing, posture and flexibility. Many people consider yoga to be a spiritual mind and body experience. In yoga there are no swift movements or jumping up and down. It mostly involves different poses and holding those poses to strengthen and lengthen your muscles. Power yoga will get your heart rate up the most, as this form of yoga moves quickly from one pose to another.

Stationary bikes are a great option for low-impact exercise. You can purchase one for your own personal use or any gym or recreation center in your town will have stationary bikes. Stationary bikes do not put pressure on your knees like running does. They are very simple to use - all you have to do is pedal! Most stationary bikes have some sort of pre-set programs that you can do or you could just time your bicycling to see how long you can go for. Many bikes even have monitors that will track how far you have gone, how many calories you have burned and your average speed per mile. Some gyms even offer low-impact cycling classes that you can take. If you get bored easily this may be for you, as the instructor of the class will keep you energized and keep you going longer.