We know that regular exercise is good to keep yourself active and fit, but a new study suggests that it can also help in making women feel positive and confident about their body. According to a research, conducted by experts from the University of British Columbia, working out for just 30 minutes can have an immediate positive effect on a woman's health. The study indicates that exercising does not only offer physical health benefits but it can also help women feel better, especially those who are a bit concerned and insecure about their body image.

Researchers Martin Ginis along with her graduate student Lauren Salci believe that women tend to think negatively about their bodies and this can impact their psychological and physical health leading to low self-esteem, depression and even eating disorders. Therefore, they set out to understand how exercise can help in mitigating these negative feelings.

For the study, they compared the body image and physical perceptions of women who completed 30 minutes of moderate aerobic exercise with those who sat and read instead. The results showed that women in the exercise group experienced significant improvements in their body image as compared to those who didn't exercise. Interestingly, it was noted that this immediate positive effect lasted for at least 20 minutes after
exercising.

The research team explained that this positive effect was not due to a change mood but because exercising made these women feel stronger and thinner. We've all been through days where we don't really feel great about our body and how we look. This study establishes that on such days all you need to do is indulge in a quick 30 minute workout session to get some motivation, generate positive thoughts and feel encouraged instantly.

Back pain that grips you every moment you stand up is a sign that you need to work on your back and thigh muscles. When you are not paying attention to this warning sign, it can lead to a chronic condition that can prevent you from doing even the daily routine activities.

Performing the right exercises can help you keep back pain at bay, and prevent it turning into a threat to your physical and emotional health.

Partial crunches: This is a core strengthening exercise that helps the lower back and the ab area. People who suffer from spondylitis can find this a great workout to manage pain. To do this, choose a flat surface. Lie on your back with bent knees. Your feet should be flat on the floor. Keep your arms on the chest, crossed. Or you can even place them at the back of your head. Your stomach muscles should be tight and slowly raise the shoulders. Breathe out slowly. You will feel the urge to raise the elbows and neck to ease the movement. But, you shouldn’t try this. Hold for a second, and get back to the floor slowly. Repeat this 8 to 10 times. When you cannot keep ab muscles tight, you will be straining the back muscles and joints again. So, maintain the right posture.

Hamstring stretches: The hamstring muscles at times become inflexible, which leads to the radiating pain from the thighs to the lower back. You need to lie flat and bend your knee. One leg should be unbent. Keep a soft towel and thread it under the ball of your foot of the unbent knee. Slowly straighten the knee and pull back the towel softly. During this, you will feel a gentle stretch in the back of the leg. Stay in the position for 30 seconds. Initially, you will not be able to stay for this long. So you can start with 10 seconds. Do this stretch at least 4 times for each leg.

Press up back extensions: Begin this position by lying down on your stomach. Place your hands underneath your shoulders. Push the hands down. You will feel the shoulders lifting away from the ground. You can also place the elbows on the ground if you feel comfortable. Stay in this position for 30 seconds.

Knee to chest: You can ease your muscles in the thighs and lower back with this exercise. Lie on the back, and your feet should be flat. Now bend the knees. Slowly move one leg to the chest with the knees bent. The other has to be flat on the ground with bent knees. Your lower back should be on the floor. You need to hold for several seconds. Lower the knee. Then repeat with the other leg. Do this 4 times for each leg.

All these exercises can do wonders but give some time to experience the effect and do it regularly. You will feel the changes in due course of time. Do not continue when you encounter severe pain during the workout session. You should also ensure that you stick to the right posture while performing these exercises.

A simple walking regimen can go a long way in improving your heart health, say researchers."We know walking is an excellent form of exercise, but research has been mixed on how successful a walking programme can be in changing biological markers such as cholesterol, weight, blood pressure," said Pamela Stewart Fahs, Professor at Binghamton University, State University of New York.

The researchers found that moderately intensive walking improves cardiovascular risk factors in the short term.

For the study, a group of 70 women were tested as part of their volunteer participation in a community walking programme.

Participants were given a programmable pedometer to wear for waking hours over a 10-week period and asked to walk briskly for at least 150 minutes per week.

On completion of the programme, participants' weight, BMI, blood pressure and cholesterol were measured.

They were also asked to complete a survey about their physical activity, food choices, personal characteristics and behaviour from the 10-week period.

The results of their post-test confirmed the team's initial hypothesis that walking would improve cardiovascular risk factors in the short term.

The study was published in the journal Creative Nursing.

No matter how dearly we love ourselves there are few things that will always rob us off our confidence. From belly fat, love handles to saggy arms and double chin - these are the problem areas that are hard to hide and instantly begin to show if we put on the slightest weight. Work your way through hiding that winter weight gain but one thing that will always be right out in the open is double chin. Excess weight is one of the biggest perpetrators of that extra facial mass, whereas age-related collagen loss also causes our skin to lose its elasticity and become saggy. If double chin has been your cause of concern then fret not! We bring you the natural way to achieve that enviable look all over again.Yoga has answers to some of our most common, everyday woes. Can the age-old practice help beat double chin? "Of course, you can try facial yoga. Other than that, all postures that come under 'the heart opener' are effective in reducing double chin. These include all such asanas that require you to extend your hands back, like the camel pose," says Manisha Kohli, co-founder of Yoga Chakra, GK II, Delhi.

Easy yogic tricks to reduce double chin with double chin exercises can be The Chub Blaster, The Giraffe, The Fish Expression, and The Dumbbell Technique.

1. The Chub Blaster
This will give a your jaw and neck and nice stretch and work on toning the muscles. Follow the steps given below.

- Stand or sit in a comfortable position - padmasana or sukhasana.

- Keep your head in a normal position.

- Now, lift your lower lip as much as possible and push your lower jaw out.

- You can feel the tension in your chin and jaw muscles.

- Stay for 10-15 seconds and relax.

2. The Giraffe

This one is the easiest of the lot and works magic on toning up that double chin when double chin workouts are done regularly.

- Sit comfortably and look ahead.

- Place your fingers at the end of your neck and stroke your skin downward.

- Simultaneously, tilt your head backwards.

- Now bend your neck to touch your chest with your chin.

- Repeat the entire process two times.

Try neck rotations, neck bends and several other neck exercises to get better results.

3. The Fish Expression

Another effective way to tighten your facial muscles is by doing the fish expression. Suck your lips and cheeks in till your mouth starts resembling a fish. Now look right and left, then up and hold the pose for 10-15 seconds. Repeat thrice.

4. The Dumbbell Technique

You can also try the dumbbell technique wherein you lift your chin up and repeatedly open and close your mouth for -10-15 seconds; repeat thrice.

Get in touch with a certified yoga practitioner to learn more double chin workouts and exercises to reduce double chin

Want to stay young for long? If so, start exercising four to five times a day as it may help keep your heart stay healthy and slow down ageing, according to researchers.
Research showed that different sizes of arteries are affected differently by varying amounts of exercise.
While exercising for about two to three days a week for about 30 minutes may be sufficient to minimise stiffening of middle-sized arteries, exercising for about four to five days a week is required to keep the larger central arteries youthful.
The study would help "develop exercise programmes to keep the heart youthful and even turn back time on older hearts and blood vessels", said one of the study authors, Benjamin Levine from the University of Texas.
With age, arteries -- which transport blood in and out of the heart -- become prone to stiffening, increasing the risk of heart diseases.
For the study, published in The Journal of Physiology, the team examined 102 people over 60 years old, with a consistent lifelong exercise history.
The participants were divided into four groups depending on their exercise history -- Sedentary: less than 2 exercise sessions per week; Casual Exercisers: 2-3 exercise sessions per week; Committed Exercisers: 4-5 exercise sessions per week and Masters Athletes: 6-7 exercise sessions per week.

A lifelong history of casual exercise (two-three times a week) resulted in more youthful middle-sized arteries, which supply oxygenated blood to the head and neck.
However, committed exercisers (4-5 times per week) also had more youthful large central arteries, which provide blood to the chest and abdomen, in addition to healthier middle-sized ones.

Larger arteries need more frequent exercise to slow down ageing, the researchers said.
The findings will help see "if we can reverse the ageing of a heart and blood vessels by using the right amount of exercise at the right time", Levine explained.